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Cellular Autophagy and

Metabolic Reset Recipe Book
The following recipes are broken up into a few different sections. We have low-carb, keto
recipes that utilize foods and herbs that enhance autophagy. We also include a few recipes at
the end that are specifically for feast days as they have a higher amount of carbohydrates.
You will get a good variety of smoothies, beverages, snacks, side dishes, main courses and
desserts. Most people only need 10–15 go to recipes that they enjoy and can make over and
over again. We encourage you to experiment and find your favorites.
Some of the best autophagy enhancing foods include berries, dark chocolate, coffee and
herbs like turmeric, green tea, ginger, oregano, thyme, basil, rosemary, quercetin in red
onions, etc. Additionally, foods that help to stabilize blood sugar such as healthy fats like
avocado, olive oil, grass-fed butter, pasture-raised eggs are fantastic foods for an autophagy
enhancing and fat burning nutrition plan.
You will find 40 recipes that are low-carb, high in healthy fats and fit into a ketogenic
template. At the end of the booklet, you will find 12 of my favorite higher carb recipes that
are perfect for your feast days. All of these recipes taste great and use anti-inflammatory
ingredients to support hormone optimization, fat burning and deep cellular healing.
***We always recommend getting the highest quality food products including certified
organic produce, sweeteners, etc. and grass-fed or pasture-raised animal products and
wild-caught fish.

Table of Contents Page #

Resource Guide 4–7
Key Lime Pie Smoothie 8
Blueberry Pudding 9
Chocolate Raspberry Cream 10
Chocolate Avocado Pudding 11
Sweet Raspberry Shake 12
Turmeric Fat Burning Coffee 13
Golden Milk 14
Keto Matcha Green Tea 15
Grain Free Flat Bread 16
Coconut Keto Ranch Dressing 18
Cauliflower Keto Mashed Potatoes 19
Grainless Kale Flat Bread 20
Super Sprout Chicken Salad 21

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 Coconut Flour Bread 22
Garlic & Rosemary Bread 23
Coconut Flour Gravy 24
Garlic Herb Green Beans 25
Creamy Lemon Guacamole 26
Asian Cauliflower Fried Rice 27
Keto Cauliflower Potato Salad 28
Keto Chicken Fajita Salad 29
Cauliflower Crust Mini Pizzas 30
Golden Lime Chicken Kebabs 31
Chicken Curry Soup 32
Coconut Lime Seared Salmon 33
Chicken Caprese Balsamic Glaze 34
Savory Herb Lamb Chops 35
Grass-Fed Burgers with Mushroom Sauce 36
Fast and Easy Fajitas 37
Broccoli Cream Soup 38
Chicken Avocado Chili 39
Blueberry Coconut Cookies 40
Turmeric Coconut Cream Cups 41
Cranberry Orange Muffins 42
Keto Pecan Muffins 43
Turmeric Keto Cookies 44
Chocolate Avocado Truffles 45
Sugar-Free Peppermint Patties 46
Chocolate Keto Brownies 47
Chocolate Coconut Milk Ice Cream 48
Carb Cycling Recipes 49
Berry Coconut Milk Ice Cream 50
Super Berry Smoothie 51
Gluten-Free Blueberry Muffins 52
Sweet Potato Pancakes 53
Grain-Free Paleo Pancakes 54
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 Paleo Chili Recipe 55
Sweet Potato Nachos 56
Savory Sweet Potato Toast 57
Sweet Potato Fries 58
Grain-Free Banana Bread 59
Grain-Free Graham Crackers 60
Grain-Free Key Lime Pie 61

Resource Guide:
These ingredients are used in many of the recipes on this plan. You can find recommended
brands in the blue link that is provided in each product narrative. Additionally, Thrive Market
is a buying club where you can get many of these things at a discounted rate.

Canned & Carton Coconut Milk – You want to get this in a BPA-free can without guar gum.
The best brand that I have found is Natural Value here. The original version of the canned
milk is what we call “full-fat” coconut milk as it is thicker and contains significantly more fat
than the carton variety which is more watered down. I recommend purchasing this milk by
the case, as you will most likely use a lot of full-fat coconut milk during the plan.

For a thinner coconut milk, try the carton variety – So Delicious Unsweetened is the best
because they have no sweetener and no carrageenan.

Sea Salt: I recommend sea salts and there are several great brands such as Redmond’s Real
Salt, Celtic Sea Salt and Himalayan Sea Salt as they have the most trace minerals and in their
pure state. Here is the brand that I use.

Grass-Fed Butter and Ghee: Ghee is clarified butter. Grass-fed butter is full of healing
nutrients but it also contains trace amounts of casein, whey and lactose. Most people tolerate
grass-fed butter and Vital Pastures is a good brand you can pick up at your local health food
store (make sure it says “milk from grass-fed cows” on the label.

If you don’t tolerate dairy well, we strongly recommend ghee. Ghee is completely free of
casein, whey and lactose. Try the 4th & Heart brand of grass-fed ghee here.

Coconut Butter: This is similar to coconut oil but contains good coconut fibers. Here is my
favorite brand here.

High Quality Protein Powder: We recommend either a bone broth collagen protein, grass-
fed whey protein or an organic pea, brown rice or hemp protein powder. Our absolute
favorite protein is bone broth protein. Be sure the powder is from a reputable brand.

We also have the Gut Healing Protein which has a full liver detoxification system and gut
repair nutrients as part of the product. You can find all of our recommended proteins on
DrJockers.com here.
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Vegetables: Look to find these at your local health food store or even better would be from
a local farmer or farmer’s market. If you cannot find them organic, peel off the outer layers or
wash them with a natural veggie wash here.

US Wellness Meats: This company here has great pasture-raised poultry, duck, beef and
many other healthy meat products. You can get a whole pasture-raised chicken, you can also
get chicken or duck stock or gelatin and make your own broth with that. Many of my clients
do this as it saves time over making your own broth.

Coconut Flour: This is the fiber of the coconut and it can be used for baking! It is rich
in good coconut fats and high-quality fiber and is low carbohydrate and gluten-free.
This is preferred over almond flour due to the quality of the fat and the lower quantity
of anti-nutrients as compared to almond flour or other nut flours. Here is a great brand
recommendation.

Raw Cacao Powder: This is raw chocolate. Raw chocolate is very rich in anti-oxidants and
benefits circulation and brain function. This tastes slightly bitter on its own but tastes great
when used in the various recipes in this program. Be sure to get raw cacao for the best
health benefits. Here is a great brand recommendation.

Chocolate Chips: The sugar-free chocolate chips that we recommend are the Lily’s dark
chocolate that you can find here.

Sprouted Seeds: Sprouted seeds are used in many of these recipes. Sprouting seeds
removes anti-nutrients and makes the nutrition in the seeds more bioavailable. You can find
sprouted pumpkin seeds and sunflower seeds and chia seeds and sprouted chia and flax
seeds.

Primal Mayo: This is an awesome mayonnaise alternative that is made with avocado oil and
has great health benefits. You can find it here.

Chipotle Lime Mayo: This is used in the Paleo Stuffed Mushrooms recipe and can be used in
many other great recipes as it is a tasty fat source. You can find it here.

Coconut Flour Wraps: These are low-carb, high good fat wraps that you can make fajita
wraps with. Here are the original and here are the turmeric flavored.

Herbamare: This is a fantastic all-purpose herb mix that contains sea salt, organic celery
leaves, organic leek, organic cress (water and garden), organic onion, organic chive, organic
parsley, organic lovage, organic garlic, organic basil, organic marjoram, organic rosemary,
organic thyme, kelp (with trace iodine). You can find this here.

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Apple Cider Vinegar (ACV): This is a deeply fermented apple liquid vinegar that has a
strong bitter flavor. It is rich in enzymes and organic acids. We recommend getting a raw,
unpasteurized ACV with the “mother” intact such as Bragg’s ACV for best benefits.

Coconut Aminos: This is a soy sauce alternative made out of coconut. It is soy-free,
hypoallergenic and well-tolerated by most individuals. Great for stir-fry, meat dishes, and any
other recipes that call for soy sauce. Here is the brand we recommend.

Coconut Flakes: Coconut flakes are used in several of these recipes and are also a great
snack. Here are the large flakes and here are the finely shredded flakes.

Baking Powder and Baking Soda: We recommend Bob’s Red Mill as a superior brand for
these baking necessities. Here is baking powder and baking soda.

Stevia: This is a natural sweetener that is 100 times stronger than sugar and has no ill effect
on blood sugar. This is the preferred sweetener we use in this program. We recommend the
Sweet Leaf brand of liquid stevia droplets for highest quality. You can find this here.

We find that people like the flavor of the liquid dropper better than the white powder. If you
are noticing an unwanted aftertaste, try adding a bit more salt in your dish. The salt acts to
blunt the aftertaste of the stevia.

Specialty Flavors: Sweet Leaf has multiple specialty flavors and we use them in some of the
recipes in this booklet.

Chocolate Flavored Stevia Link here

Vanilla Flavored Stevia Link here
Cinnamon Flavored Stevia Link here
Lemon Flavored Stevia Link here
Hazelnut Flavored Stevia Link here
Grape Flavored Stevia Link here
Root Beer Flavored Stevia Link here
Berry Flavored Stevia Link here
English Toffee Flavored Stevia Link here
Coconut Flavored Stevia Link here
Chocolate Raspberry Stevia Link here

Monk Fruit: Monk fruit is a melon-like fruit found indigenously (and almost exclusively) in
southeast Asia. It is all natural and has no impact on our blood sugar. You can read about the
health benefits of monk fruit here.

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The most popular and easiest to use form of monk fruit is called Lakanto and is a
combination of the sugar alcohol erythritol and monk fruit. The combination of these 2
sweeteners forms a great flavor.  For some people, erythritol contributes to stomach bloating
and gut irritation. For these people, you can find a really good organic pure monk fruit here
but it is slightly bitter.

Keto Maple Syrup: This is the ChocZero brand form with a combination of monk fruit and
vegetable fiber and you will find it used in many of our recipes. They have a large selection of
different types of syrups including a chocolate syrup here.

Snack Bars: A good snack bar on this program are going to be the Perfect Keto Protein bars
and cookies which taste fantastic and will not spike your blood sugar. Go to PerfectKeto.com
and use the coupon code DRJOCKERS at checkout to save 15% on your order.

Organic Coffee: It is very important to get a high quality organic, mold-free coffee that is
tested for pureness. The Lifeboost Coffee is the very best that I have found and I use this
personally.

Organic Matcha Green Tea: Matcha green tea contains 10 times more therapeutic
antioxidants per ounce than other forms of green tea. This is the one with the best purity.

Dandy Tea: This is a great coffee alternative made out of dandelion root, barley root, rye root,
chicory root and sugar beet. It is non-GMO and 100% gluten free. It tastes great, is free of
caffeine and the dandelion is extremely supportive of liver and kidney health. If you love the
taste of coffee but don’t react well to it, try it out. You can find this here.

MCT Oil: This is a byproduct of coconut and palm oils that turns into ketones quickly. It has
no flavor and can be used in cooking, smoothies or as a salad dressing. The best type of MCT
oil is C8 only – which we have in our Keto Brain that I use daily to help me stay in ketosis.

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 Key Lime Pie Smoothie

Prep Time:
10 mins

Servings:
2 large and filling
smoothies

Calories Fat (g) Carbs Fiber Sugars Protein

452 38 16 7 2 17

INGREDIENTS:
• 1 cup of full-fat coconut milk • 5-10 drops of vanilla stevia (optional to taste)
• 1 cup of filtered water • Top with cinnamon
• 1 avocado • 2 scoops of high-quality protein powder
• ¼ tsp of vanilla
Optional Ingredients:
• 1 large handful of spinach or kale If you use a lighter coconut milk (such as
• Juice of one lime unsweetened in the carton) than you can use 2
cups of that instead of the water.

1. Put all ingredients in blender and blend. Vitamix is really nice if you have one!
2. Blend until smooth and creamy
3. Serve and enjoy!
INSTRUCTIONS

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 Blueberry Pudding

Prep Time:
5 mins

Servings:
4 cups

Inactive Time:
12 hours

Calories Fat (g) Carbs Fiber Sugars Protein

311 25 16 10 1 8

INGREDIENTS:
• 1 cup canned, full fat, coconut milk • ¼ tsp. sea salt
• 2 small avocados • 1/2 tbsp. vanilla extract
• 4 tbsp. ground chia seed • Liquid stevia (to taste)
• ½ cup blueberries
• 1 scoop high quality protein powder

1. Blend all ingredients together in a Vitamix or blender.

2. Refrigerate for 12 hours.
3. Your pudding is ready!
INSTRUCTIONS

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 Chocolate Raspberry Cream

Prep Time:
10 mins

Servings:
2, half-cup servings

Inactive Time:
12 hours

Calories Fat (g) Carbs Fiber Sugars Protein

491 40 19 5 5 18

INGREDIENTS:
• ½ cup frozen raspberries • Liquid stevia to taste
• 3 tbsps. cacao powder • Pinch sea salt and pinch of black pepper
• 1 can coconut cream (made with full-fat • 1 tbsp. turmeric
coconut milk – check instructions below)
• 2 scoops high quality protein powder

1. Turn the coconut milk can upside down and put in the refrigerator for 12 hours. 
This separates the cream from the water in the milk.  When you open the can
(from the bottom – which is now the top, if that makes sense) you will notice the
water on the top. 
INSTRUCTIONS

2. Pour the water in a glass cup and keep as it is good for smoothies and shakes. 
Scoop out the cream, as that is what you will use for this recipe.

3. Put all the ingredients into blender and blend until smooth and creamy.

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 Chocolate Avocado Pudding

Prep Time:
10 mins

Servings:
2 cups

Calories Fat (g) Carbs Fiber Sugars Protein

371 31 13 7 1 12

INGREDIENTS:
• 1 avocado • 1 large scoop of chocolate high quality protein
• 1 tbsp. coconut oil powder
• 2-4 tbsp. cacao powder (depending upon how
Optional Ingredients: 
chocolaty you want it) 
1-2 Tbsp. fresh ground flax, hemp or chia seed
• 1-2 cups unsweetened almond or coconut milk Additional liquid stevia for taste
in carton

1. Put all ingredients together into a blender and whip.  Be sure you have enough
almond/coconut milk in it to make it blend smoothly.  May need to scrape
protein and cacao powders off of the side to ensure they don’t clump into the
side of the blender.
INSTRUCTIONS

Additional Tips:  This recipe can also be used with a grain-free almond flour or
coconut flour-based pie crust for a raw chocolate pudding cake.

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 Sweet Raspberry Shake

Prep Time:
5 mins

Servings:
2

Calories Fat (g) Carbs Fiber Sugars Protein

210 11 5.5 1 1 21

INGREDIENTS:
• 1/2 can full-fat, coconut milk2 scoops high • 1 tsp. cinnamon
quality vanilla protein powder • Liquid stevia to taste
• 1/2 cup frozen raspberries or strawberries

1. Place all ingredients in blender.

2. Blend all ingredients together and enjoy!
If you want to use the carton coconut milk, which has less fat than the canned
INSTRUCTIONS

coconut milk, I suggest adding in 1 tablespoon of extra virgin coconut oil or coconut
butter for more coconut fats.

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 Turmeric Fat Burning Coffee

Prep Time:
5 mins

Servings:
2 cups

Calories Fat (g) Carbs Fiber Sugars Protein

43 5 0.5 0 0 1

INGREDIENTS:
• 2 cups of organic coffee • 1 tsp of MCT oil (or coconut oil)
• ¼ tsp of turmeric • Dash of sea salt
• ¼ tsp of cinnamon • 1 squirt of vanilla stevia
• 1 tsp of grass-fed butter • 1 squirt of English toffee stevia

1. Brew 2 cups of coffee

2. Pour into a glass blender while it is still hot
3. Add all the ingredients and blend until smooth and creamy
INSTRUCTIONS

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 Coconut Golden Milk

Prep Time:
5 mins

Cook Time:
7 mins

Servings:
1 cup

Calories Fat (g) Carbs Fiber Sugars Protein

180 18 1 0 0 1.5

INGREDIENTS:
• ½ can full-fat coconut milk • 1 tsp cinnamon powder
• ½ cup of filtered water • 5-8 drops of liquid stevia
• 1 tsp turmeric powder

1. Over medium heat, pour coconut milk and water into cooking pot and add
turmeric and cinnamon powder. Stir until well blended.
2. Let mixture simmer for about 5 minutes and add stevia drops. Stir one more
INSTRUCTIONS

time and remove from heat.

3. Pour into cup and serve the golden milk immediately.

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 Keto Matcha Green Tea

Prep Time:
5 mins

Cook Time:
5 mins

Servings:
1 cup

Calories Fat (g) Carbs Fiber Sugars Protein

101 10 2 1 0 1

INGREDIENTS:
• ½ tsp. matcha green tea or 1-2 tea bags • ½ tsp. grass-fed ghee (optional)
• 1 cup filtered hot water • 2 tbsp. canned, full-fat, coconut milk
• 1 tsp. coconut oil or MCT oil • Liquid stevia to taste

Option 1:
In a small saucepan, bring water and coconut milk to a slight boil.
Add in matcha tea and stevia and stir until fully mixed.
Add coconut oil, ghee and tea mix to a blender and blend for 30 sec- 1 min, until
INSTRUCTIONS

creamy.

Option 2:
In a pan, bring water to a boil. Place tea bags in and let stand for 5 min.
Remove tea bags. Add coconut milk and stevia and return to a slight boil.
Place all remaining ingredients into a blender and blend until creamy.

Option 3:
Bring 1/2 cup coconut milk and 1/2 water to a slight boil. Add matcha green tea and
stevia and stir until well combined. Then whisk until frothy OR place in blender and
blend until frothy.

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 Grain-Free Flatbread

Prep Time:
5 mins

Cook Time:
10 mins

Inactive Time:
10 mins

Servings:
4-6

Calories Fat (g) Carbs Fiber Sugars Protein

78 6 9 7 2 3

INGREDIENTS:
• 2 tbsp whole psyllium husk or ground • 1/4 tsp baking soda
flaxseed 1/4 tsp sea salt
• 1/2 cup coconut flour • 1 tsp extra virgin olive for cooking
• 1 cup lukewarm water
• 1 tbsp extra virgin olive oil Optional: 1/4 tsp herbs (oregano, basil, thyme, etc.)

1. Add psyllium husk and coconut flour to medium bowl. If there are any lumps in
coconut flour, press down with a fork to break them. Mix to combine.

2. Add water, olive oil and baking soda to coconut flour in bowl and stir with
INSTRUCTIONS

spatula and use hands to knead the dough.

3. Add in salt once the dough is formed.

4. Knead the dough for one minute. It will become moist and slightly drier as you
go. If it is too sticky, add a little bit more psyllium husk or flaxseed, 1/2 teaspoon
at a time. Ultimately, it should come together easily as a dough and not stick to
hands. (It should be moist but not sticky).

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 5. Set dough aside for 10 minutes and at that time dough should be elastic, soft,
and hold well together.

6. Time to roll: cut the dough into 4 even pieces and roll each piece into a small
ball.

7. Place one dough ball between pieces of two parchment paper and press down
with your hand. Then use a rolling pin to roll the dough as thin as you would like.
Peel off the top layer of parchment paper and use a cooking pot lid to cut into a
circle. Keep the excess dough to reform and roll one more ball (that is how you
make an extra flatbread).

8. Warm a pan over medium heat and add 1 teaspoon of olive oil. (Make sure
it’s not a thick layer of oil, otherwise the bread will fry!) Carefully, remove the
flatbread from the parchment paper and add to the pan. Cook for 2 minutes on
one side and then flip and cook 1 minute on the other side. Repeat steps 7 and 8
until all the dough has been used.

9. Allow the flatbread to cool down and use as a wrap to add favorite topping or in
a curry dish as a dipping bread. Enjoy!

Special Notes:
This coconut flour flatbread is very versatile and is perfect to use as a tortilla in a
Mexican dish or even as a roti in an Indian curry! Add your favorite toppings and roll
as a wrap.

When forming the dough, it’s very important that the dough is moist, but that
it doesn’t stick to your hands. If it does stick, add 1/2 tsp psyllium husk or ground
flaxseed (psyllium works better overall
but some prefer flaxseed) at a time
and knead for another 30 seconds to
see if it becomes less sticky. Repeat
until it doesn’t stick to hands, but is
moist, soft and elastic.

When rolling your flatbread, you can

roll them as thin as you like, keep
in mind that they will “puff” when
cooking which is totally normal, so
rolling them thin won’t break them.

You can store them in an airtight

container for up to 3 days and reheat
in the pan or if you want them a
little crispier, pop in the oven for 1–2
minutes at 300°F/150°C.

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 Coconut Keto Ranch Dressing

Prep Time:
15 mins

Servings:
8, 2 Tbsp servings
or 1 cup.

Calories Fat (g) Carbs Fiber Sugars Protein

126 15 0 0 0 0

INGREDIENTS:
• 1/2 cup avocado oil mayonnaise • 1/2 tsp sea salt
• 1/2 cup full-fat coconut milk   • 1 tbsp dried parsley
• 1/2 tsp onion powder  • 1/4 tsp black pepper
• 1 tsp garlic powder 

1. Mix the coconut milk and the mayo together and whisk until it is
combined
2. Add in onion powder, garlic powder, parsley, pink salt and better and mix
INSTRUCTIONS

well.
3. Add more coconut milk to get it thinner OR more mayo to make it thicker.

4. Store in the fridge. It is thin at first but will get thicker as it sits in the
refrigerator.

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Cauliflower Keto Mashed Potatoes

Prep Time:
15 mins

Cook Time:
15 mins

Servings:
3

Calories Fat (g) Carbs Fiber Sugars Protein

115 9 10 4 3.5 4

INGREDIENTS:
• 1 head of cauliflower Optional Ingredients:
• Sea salt and black pepper to taste • Turmeric
• 2 tablespoons butter/ghee or coconut oil • Dill
• 1–2 cloves garlic (optional) • Italian Herbs such as oregano, thyme, basil, etc.

1. Steam cauliflower until soft. (Boiling is not recommended because most

nutrients are lost.)

2. Chop cauliflower and put in food processor or blender with ghee or coconut

INSTRUCTIONS

oil, salt, pepper and garlic (or dill) if desired.

3. Blend to desired consistency. Garnish with parsley!

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 Grainless Kale Flat Bread

Prep Time:
15 mins

Cook Time:
50 -65 mins

Servings:
8-12 pieces
depending upon
the size of the flat
bread pieces

Calories Fat (g) Carbs Fiber Sugars Protein

243 21.5 7 4 1 8

INGREDIENTS:
• 2 cups packed kale • 2 eggs
• 1/2 large onion • 2 tbsp butter/ghee or coconut oil
• 1 cup sunflower seeds • 1/2 tsp lemon juice
• 1 cup walnuts
• 1 tsp sea salt

1. Combine all ingredients in a blender or food processor.

2. Blend until a smooth dough like consistency is formed and all chunks are
blended. This could take several minutes, and it is good to stop and keep
INSTRUCTIONS

scraping the sides down to make sure it is all blended.

3. Spread the mixture out onto a well-greased pan or stone with coconut oil or
butter. Spread the mixture using a spatula to create an even spread on the pan.
You want to get it pretty thin and as even as you can.

4. Bake for 50–65 minutes at 300°F depending on how thin/thick you made it.

5. Cut into 8 or 12 pieces, as desired. Store leftovers in the refrigerator.

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 Super Sprout Chicken Salad

Prep Time:
5 mins

Servings:
2-3

Calories Fat (g) Carbs Fiber Sugars Protein

595 46 21 10 5 31

INGREDIENTS:
• 4 handfuls of organic spring mix • 2 tbsp dried oregano
• 1–2 carrots, diced or grated • 1-inch fresh ginger, grated
• 6 radishes, diced up or grated • 1 tbsp sea salt
• 1 cucumber, diced up • ½–1 cup pitted black olives
• Juice of 1 lemon • 1 pinch black pepper
• 4 tbsp extra virgin olive oil • 8–12oz pre-cooked chicken breast strips
• 1-inch fresh turmeric, grated • 2–4 handfuls of sprouts (broccoli, kale, arugula,
etc.)

1. Put the organic spring mix in a big bowl.

2. Add all the veggies, chicken, lemon juice and olive oil and add herbs and salt. 
INSTRUCTIONS

3. Mix it all together for 2–3 minutes to blend it all together.

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 Coconut Flour Bread Recipe

Prep Time:
20 mins

Cook Time:
25 mins

Servings:
1 small loaf (8-12
slices depending
upon thickness)

Calories Fat (g) Carbs Fiber Sugars Protein

166 14 5.5 3 1 8

INGREDIENTS:
• 1 cup cashew or almond butter • 1/2 tsp baking soda
• 1/4 cup coconut flour • 1/2 tsp aluminum-free baking powder
• 5 eggs • 2 tsp apple cider vinegar

•
1. Preheat oven to 350°F.

2. Gather all ingredients and let sit out at room temperature for 5 minutes.
INSTRUCTIONS

3. Place ingredients into Vitamix, Blendtec blender, hand blender or food

processor.

4. Blend until well combined and smooth.

5. Pour batter into well-greased 8.5” x 4” loaf pan.

6. Bake 25–30 minutes.

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 Garlic and Rosemary Bread

Prep Time:
15 mins

Cook Time:
45 mins

Servings:
1 large loaf
(16-18 slices)

Calories Fat (g) Carbs Fiber Sugars Protein

116 8 7 3 2 6

INGREDIENTS:
• 3 cups cauliflower, riced and steamed • 1 tsp sea salt
• 10 large eggs • 6 tbsp butter
• 1/4 tsp cream of tarter • 6 cloves garlic, crushed
• 1 ¼ cups coconut flour • 1 tbsp fresh or dried rosemary
• 1 ½ tbsp baking powder • 1 tbsp fresh or dried parsley, chopped

1. Pre-heat oven to 350°F. Line a 9” x 5” loaf pan with parchment paper.

2. Separate the egg whites from the egg yolk. Use a hand mixer and beat the egg
whites and cream of tartar until stiff peaks form.
INSTRUCTIONS

3. Add coconut flour, salt, egg yolks, baking powder, melted butter, crushed
garlic and ¼ of the whipped egg whites in the food processor and blend until
combined.

4. Place steamed cauliflower in kitchen towel and squeeze out excess water.

5. Add cauliflower in food processor and process until well combined.

6. Add remaining egg whites to food processor. Fold in just a little and then pulse
a few times to combine. Add in the rosemary and parsley.

7. Transfer batter into lined baking pan and bake for 40–45 minutes, until the top is
golden. Remove from oven and let it cool completely before cutting.
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 Coconut Flour Gravy

Prep Time:
5 mins

Cook Time:
15-25 mins

Servings:
2 cups

Calories Fat (g) Carbs Fiber Sugars Protein

82 8 2 1 0 1

INGREDIENTS:
• 1/4 cup ghee or coconut oil • ½–1 tsp sea salt
• 1 sprig thyme • 1 tsp oregano
• 2 cups chicken or beef stock • 1 tsp basil
• 1 tsp turmeric • Freshly ground black pepper to taste
• 2 tbsp coconut flour

1. Melt ghee or coconut oil in a medium size saucepan. Sprinkle with salt.
2. Stir in coconut flour and continue stirring until it thickens and slightly browns. 
3. Add stock, turmeric, oregano, basil and thyme.
INSTRUCTIONS

4. Simmer gently until sauce begins to thicken, 10–20 minutes stirring occasionally.
5. Remove from heat. Blend carefully in a blender until smooth or use an
immersion blender. Add freshly ground pepper to taste.

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 Garlic Herb Green Beans

Prep Time:
20 mins

Cook Time:
10 mins

Servings:
4-6

Calories Fat (g) Carbs Fiber Sugars Protein

155 13 8 3 1.5 2

INGREDIENTS:
• 1 lb green beans • 1 medium onion
• 3 tbsp butter or ghee  • 2 tbsp Italian herb mix
• 3 tbsp coconut oil • 1 tbsp kelp
• 3 garlic cloves crushed • 2 cups chicken stock, plus more if needed
• 1/2 tbsp sea salt

1. Dice the onion and crush the garlic.

2. Throw all ingredients into a large saucepan and cook over medium heat.
3. Add stock (or water) as need to keep the beans moist. Cook until they are tender.
INSTRUCTIONS

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 Creamy Lemon Guacamole

Prep Time:
5-10 mins

Servings:
6

Calories Fat (g) Carbs Fiber Sugars Protein

198 18.5 10 7 1 2

INGREDIENTS:
• 3 ripe avocados, peeled and mashed • 1 tbsp ground oregano, dill and/or cilantro
• 1 lemon, squeezed • 1 tsp sea salt
• 2 tbsp apple cider vinegar  • Serve with cucumbers, red cabbage, celery,
• 1/2 cup coconut milk (full-fat, in can) chicken sausage, etc.

1. Combine mashed avocado, lemon, apple cider vinegar and coconut milk and
mix. 
2. Add herbs and salt. 
INSTRUCTIONS

3. Mix everything together until well incorporated. 

4. Serve with cucumbers, red cabbage, celery, bell peppers or keto crackers. You
could also serve it as a topping on coconut flour wrap fajitas, on salads or on
meat.

26
 Asian Cauliflower Fried Rice

Prep Time:
15 mins

Cook Time:
7 mins

Servings:
6 servings

Calories Fat (g) Carbs Fiber Sugars Protein

54 3 5.8 2 2.8 2

INGREDIENTS:
• 1 ½ tbsp butter/ghee or coconut oil Optional Ingredients:
• 1 head cauliflower • 2 tsp turmeric and 1/2 tsp of ginger
• Sea salt and pepper to taste • 2 additional tbsp ghee or coconut oil
• 2 tbsp coconut aminos

1. Chop the cauliflower into large chunks and put into a blender or food processor.
If you don’t have a food processor, continue to chop the cauliflower into tiny
INSTRUCTIONS

pieces. Pulse the cauliflower until it is small and resembles rice.

2. Freeze any leftovers if you are making in bulk.
3. Heat the oil in a pan over medium heat until melted then add the cauliflower
rice, salt, and pepper. Sauté until tender, about 5 minutes.
4. Place sautéed rice in a mixing bowl and put in optional ingredients if you like,
melt the ghee or coconut oil and mix in the ground turmeric and ginger.

27
 Keto Cauliflower Potato Salad

Prep Time:
10-15 mins

Servings:
6, half-cup
servings

Calories Fat (g) Carbs Fiber Sugars Protein

126 11 3.5 1.5 1.5 4

INGREDIENTS:
• 1 head cauliflower, steamed Dressing:
• 5 oz turkey bacon or grass-fed beef bacon, • 1 ½ cups avocado oil mayonnaise
cooked • ¾ tbsp Dijon mustard
• 3 celery stalks, chopped • ¾ tbsp apple cider vinegar
• 1/2 red onion, finely chopped • Salt and pepper to taste
• 2 tbsp fresh chives
• Salt and pepper to taste

1. Start by making the salad dressing. Mix together the mayonnaise, mustard and
apple cider vinegar until well combined. Add in salt and pepper to taste.

2. In a large bowl, add in the steamed cauliflower, chopped celery stalks, cooked
INSTRUCTIONS

bacon, red onion and fresh chives.

3. Pour salad dressing over salad and mix lightly until combined.

4. Add in more salt and pepper to taste and enjoy!

28
 Keto Chicken Fajita Salad

Prep Time:
15 mins

Cook Time:
25 mins

Servings:
2 large salads

Calories Fat (g) Carbs Fiber Sugars Protein

609 40 21 12 3 46

INGREDIENTS:
• 2 large chicken breasts • 2 tsp Mexican spice blend
• 1/2 red, yellow, and green bell pepper • 2 tbsp Primal Kitchen Ranch dressing or
• 1 clove garlic coconut keto ranch dressing
• 1/2 medium yellow or red onion • Mixed greens
• 3 tbsp olive, avocado or MCT oil

1. Begin by preheating the oven to 400°F.

2. Chop the peppers into thin slices, mince the garlic, and chop the onion.
3. Cut the chicken into strips. Alternatively, you can cut the chicken after it is
INSTRUCTIONS

cooked. We like to use pre-cooked, pre-cut chicken.

4. Spread the bell peppers and onions onto baking sheet. Top this with chicken
strips and then sprinkle garlic and seasoning evenly over chicken strips. Drizzle
either olive oil, MCT oil or avocado oil on top of everything and toss the salad to
evenly coat.
5. Spread everything into an even layer working to keep the chicken from
overlapping.
6. Roast everything in a preheated oven, tossing once halfway through cooking
until the veggies and chicken are tender and cooked through. This should be
about 20–25 minutes.
7. Place a handful of mixed greens on a plate and top with chicken and veggie
fajita mix.
8. Drizzle the Primal Kitchens Ranch or coconut keto ranch dressing on top of
everything and top it off with avocado or guacamole.
29
 Cauliflower Crust Mini Pizzas

Prep Time:
10 mins

Cook Time:
30 mins

Servings:
8 personal sized
mini pizzas

Calories Fat (g) Carbs Fiber Sugars Protein

290 21 8 2 2 19

INGREDIENTS:
• 2 cups fresh cauliflower, steamed and riced • 1 tsp ground oregano
• 2 large eggs • 2 tsp dried parsley
• 2 cups grass-fed cheddar cheese • 2 tsp dried basil
• 1 tsp ground fennel • 1 tsp dried rosemary
• 1/4 tsp sea salt • 2 cloves garlic, minced

1. For the mini pizza crusts, steam the cauliflower, then rice it or finely chop it. (You
can do this in a food processor, a few pieces at a time.)
2. In a bowl, beat the egg then add the cauliflower and shredded cheese.
INSTRUCTIONS

3. Mix, then press down large spoonsful onto a parchment paper covered cookie
sheet.
4. Sprinkle with the herbs and spices and bake at 450°F for 8–10 minutes.

To complete the pizza, add desired pizza sauce (or a slice of fresh tomato) or pesto
and then add toppings like meat (turkey pepperoni or grass-fed ground beef, olives,
chopped mushrooms, etc. Then put it back in oven until cheese is melted and it
should be ready to enjoy.

30
 Golden Lime Chicken Kebabs

Prep Time:
20 mins

Cook Time:
20 mins

Inactive Time:
20 mins

Servings:
8 kebabs

Calories Fat (g) Carbs Fiber Sugars Protein

242 13 3 0 1 28

INGREDIENTS:
• 1/2 cup freshly squeezed lime juice • 2 tsp onion powder
• 1/3 cup avocado oil • 1 tsp sea salt or sea salt
• 1/3 cup apple cider vinegar • 1 tsp ground black pepper
• 2 cloves garlic, minced • 2 ¼ pounds boneless, skinless chicken breast
• 2 tsp ground turmeric

1. Preheat oven to 400°F and grease a rimmed baking sheet with coconut oil
cooking spray.
2. Place all ingredients except the chicken in a high-powered blender and blend
INSTRUCTIONS

until well combined. Set the sauce aside.

3. Cut the chicken into small 2” squares and place on the prepared baking sheet.
Pour the sauce over the chicken and set aside to marinate for 20 minutes.
4. Slide the marinated chicken onto bamboo or wood skewers, creating kebabs
(place 4–5 ounces of chicken on each skewer).
5. Place the kebabs on the baking sheet and bake for 20 minutes or until golden
brown.

31
 Chicken Curry Soup

Prep Time:
10 mins

Cook Time:
30 mins

Servings:
4

Calories Fat (g) Carbs Fiber Sugars Protein

189 11 7 0 1 14

INGREDIENTS:
• 1 quart chicken stock • 1 (13-ounce) can coconut milk
• 1 stalk lemongrass, white part only, cracked • Pinch of black pepper
open with the flat side of a knife • 2 cups shredded cooked chicken
• 1 (3-inch) piece fresh ginger, peeled and thinly • 2 tbsp ground turmeric
sliced
• 1/4 cup chopped fresh cilantro leaves
• 4 limes, juiced
• 1/2 tsp sea salt or to taste

1. Bring the stock to the boil over medium heat in a soup pot.
2. Add the lemongrass and ginger. Lower the heat to medium-low, cover, and
gently simmer for 10 minutes to let the spices infuse the broth.
INSTRUCTIONS

3. Uncover and stir in the coconut milk, turmeric, lime juice, and chicken.
4. Simmer for 5 minutes to heat the chicken stock through; season with salt and
pepper.
5. Ladle the soup into a soup tureen or individual serving bowls. Garnish with
cilantro.

**Be careful to avoid chewing the lemongrass or ginger. You could also remove
these ingredients before stirring in the coconut milk.

32
 Coconut Lime Seared Salmon

Prep Time:
10 mins

Cook Time:
6 mins

Inactive Time:
30 mins to
marinate

Servings:
2 plates

Calories Fat (g) Carbs Fiber Sugars Protein

710 58 7 1 1 39

INGREDIENTS:
• 2 fillets fresh or frozen (defrosted) salmon Coconut Lime Sauced:
with skin • 1/2 can full-fat coconut milk
• 2 tbsp coconut oil for frying • 1/4 cup fresh lime juice
• Sea salt and black pepper • Zest of 1 lime
• 1 tsp dried dill, ginger and lemon zest • Sliced lime, for garnish
• Sprinkle dill, ginger, salt and pepper. • Handful shredded coconut (extra for garnish)

1. Prepare your coconut sauce by combining and stirring all the coconut lime
sauce ingredients in a large bowl. 
2. Once mixed, pour roughly two-thirds of the sauce and salmon in a leak proof
bag and let marinate for at least 30 minutes and the flavors will meld together.
INSTRUCTIONS

3. Coat your pan with coconut oil and fry the salmon for 2–3 minutes per side. 
4. Once the salmon is finished, remove it from the pan and drizzle the remaining
coconut lime sauce over the salmon. Sprinkle the seasonings on top along with
the coconut flakes and serve hot with a wedge of fresh lime.

33
 Chicken Caprese Balsamic Glaze

Prep Time:
10 mins

Cook Time:
15 mins

Servings:
4 chicken breast
halves

Calories Fat (g) Carbs Fiber Sugars Protein

575 45 10.5 4 4 36

INGREDIENTS:
• 2 skinless and boneless chicken breasts • 4 oz thinly sliced grass-fed mozzarella or
• Sea salt and pepper to taste dairy-free mozzarella alternative
• 1 tbsp extra virgin olive oil • Fresh basil, slivered for topping
• 1 tbsp butter • Drizzle balsamic glaze
• 1 (7-ounce) jar organic basil pesto
• 1 small tomato, sliced

1. Preheat oven to 400°F.

2. Prepare chicken by cutting in half lengthwise with a sharp knife. Season with
INSTRUCTIONS

salt and pepper on both sides, to taste.

3. Add olive oil and butter to pan. Allow butter to melt and adjust to medium high
temp. Add chicken breasts and cook on each side until lightly browned, 3–4
minutes on each side.
4. Add lightly browned chicken to prepared baking pan and top with 1–2 tsp basil
pesto each (you can add more if desired). Add sliced cheese and tomato and
cook in oven for 10–12 minutes.
5. Remove from oven and garnish with fresh basil and drizzle balsamic glaze.
Enjoy!

34
 Savory Herb Lamb Chops

Prep Time:
8 mins

Cook Time:
16 mins

Servings:
8 lamb chops

Calories Fat (g) Carbs Fiber Sugars Protein

139 15 2 0 0 13

INGREDIENTS:
• 6 medium sized lamb chops • 1 tbsp fresh or dried rosemary, finely
• 2 limes zested and juiced chopped
• 1 tbsp fresh or dried basil, finely chopped • Sea salt to taste

1. Set oven to broil on 350°F. In a glass baking dish, pour lime juice over
lamb chops and gently massage into chops.
INSTRUCTIONS

2. In a bowl, mix together the lime zest, rosemary and basil and rub onto
lamb chops. Sprinkle with sea salt.
3. Place chops in oven and let it cook for 5–8 minutes on each side or until
desired level of finish. Remove from the oven and serve.

35
 Grass-Fed Burgers with Mushroom Sauce

Prep Time:
5 mins

Cook Time:
15 mins

Servings:
4

Calories Fat (g) Carbs Fiber Sugars Protein

694 60 1 0 0 28

INGREDIENTS:
• 2 tbsp butter or ghee • 1 tbsp apple cider vinegar
• 1 tbsp extra virgin olive oil • Sea salt and pepper to taste
• 1/2 cup heavy cream or coconut milk heavy • Fresh chopped parsley, to garnish
cream • 4 grass-fed beef burger patties
• 1 cup sliced mushrooms • 1 tsp butter, coconut oil or olive oil for cooking
• 1 tsp Dijon mustard the burgers

1. In a medium saucepan, melt the butter/ghee and olive oil on medium heat. Add
sliced mushrooms and cook until tender.
2. Add heavy cream, apple cider vinegar, Dijon mustard and stir to combine. Add
salt and pepper to taste and stir gently until sauce begins to thicken (about 3–5
INSTRUCTIONS

minutes).
3. While sauce is thickening, start with the burgers. Add 1 teaspoon butter,
coconut oil or olive oil to skillet and cook burgers for 3–5 minutes on each side.
4. Pour the mushroom sauce over the burgers once they are finished. Garnish with
parsley and enjoy!

36
 Fast and Easy Fajitas

Prep Time:
10 mins

Cook Time:
15 mins

Servings:
4-6 fajitas

Calories Fat (g) Carbs Fiber Sugars Protein

281 17 10 3 5 21

INGREDIENTS:
• (4–6 Turmeric Paleo Coconut Wraps) • Dash of black pepper 
• 3 tbsp coconut oil • 1/8 teaspoon each: chili powder, cayenne
• 2 lbs chicken, cooked and diced pepper, onion powder, garlic salt 
• 4 cups sliced veggies (yellow/orange/red bell
peppers, red onions) Optional Ingredients:
• 1/2 lime
• 1/2 cup shredded cheddar cheese and 1 cup of
• 1/4 teaspoon basil  guacamole (Use at least one of these to add
• 1 teaspoon each: sea salt, all–purpose seasoning, more fat to the recipe)
sesame seed, cumin, turmeric

1. Melt coconut oil on a large skillet on medium.

2. Add veggies and lime and let simmer for about 5 minutes.
3. Add in chicken and all seasonings/herbs except for the turmeric and
black pepper.
INSTRUCTIONS

4. Cover and heat for about 10 minutes, stirring occasionally.

5. Remove from heat.
6. Add in turmeric and black pepper and stir.
7. Place veggies in turmeric paleo coconut wrap and enjoy.

37
 Broccoli Cream Soup

Prep Time:
15 mins

Cook Time:
1 hour

Servings:
6 cups

Calories Fat (g) Carbs Fiber Sugars Protein

226 22 4.5 1.5 1.5 7

INGREDIENTS:
• 1 large head broccoli, chopped • 3 cups bone broth (chicken, beef, fish or
• 2 cups fresh mushrooms, chopped vegetable)

• 10 green onions finely chopped

Optional Ingredients
• 2 cloves garlic, minced • 2 cups cheese (optional – only if you tolerate
• 10 Tbsp butter/ghee dairy well)
• 1/2 cup canned, full-fat organic, coconut milk

1. In pan melt the butter/ghee.

2. Sauté broccoli, mushrooms, green onions, garlic in the coconut oil for 15
minutes on medium heat.
INSTRUCTIONS

3. Pour all ingredients from pan into large blender.

4. Pour coconut milk and bone broth into blender and blend everything.
5. Top with grass-fed cheese if desired.

38
 Chicken Avocado Chili

Prep Time:
10 mins

Cook Time:
20 mins

Servings:
6 cups

Calories Fat (g) Carbs Fiber Sugars Protein

158 7 9.5 3.5 2.5 15

INGREDIENTS:
• 3 cups cooked shredded chicken or turkey • 1 cup chopped onions
• 5 cups chicken broth • 1 pinch sea salt
• 1 cup chopped green scallions • 1 avocado, diced
• 1 cup spinach

1. Sauté onions and scallions in medium saucepan in coconut oil or butter until
onions become slightly soft.
2. Add broth, shredded chicken, salt and spinach. Stir to combine.
INSTRUCTIONS

3. Bring to a boil over medium high heat, then cover and reduce heat to medium-
low and simmer for at least 5 minutes.
4. Serve warm with avocado and cilantro for topping.

39
 Blueberry Coconut Cookies

Prep Time:
10 mins

Inactive Time:
20 mins in
refridgerator

Servings:
7-9 cups

Calories Fat (g) Carbs Fiber Sugars Protein

263 26 8 3 0 1.5

INGREDIENTS:
• 2 cups shredded coconut flakes • 1/2 tsp vanilla extract
• 1/2 cup coconut oil • 1 pinch sea salt
• 1 cup blueberries • 1/2 cup filtered water
• 10–20 drops liquid stevia

1. Place all ingredients into blender or a food processor.

2. Process the ingredients for 2–3 minutes until the shredded coconut begins to
break down.
INSTRUCTIONS

3. Drop the batter, about 2–3 teaspoons worth onto a lined cookie sheet.

4. Place in the refrigerator or freezer to harden for 10–20 minutes.
5. Store in an airtight container in the refrigerator or freezer.

40
 Turmeric Coconut Cream Cups

Prep Time:
30 mins

Inactive Time:
20 mins for
freezing

Servings:
Makes about
12 cream cups

Calories Fat (g) Carbs Fiber Sugars Protein

300 32 6 4 1 1.5

INGREDIENTS:
• 1 ½ cups unsweetened shredded coconut • 1/2 cup butter or ghee
• 1/2 cup coconut butter • 1/2 tsp turmeric
• 1/2 cup coconut oil • 1 tsp liquid stevia or monk fruit (optional)
• 1 tsp lemon juice • Pinch black pepper

1. Melt butter or ghee over low heat. Mix in turmeric and black pepper and stir
until well combined. Remove from heat and set aside. 
2. Place shredded coconut, coconut butter, coconut oil, lemon juice and stevia into
a food processor and blend until well mixed.
INSTRUCTIONS

3. Use spoon to scoop out about 2 tablespoons of coconut mixture and place into
silicone or regular muffin tin.
4. Then spoon about 1 tablespoon of turmeric liquid onto your coconut cups until
the coconut is completely covered.
5. Place in freezer for about 20 minutes or until coconut is frozen.
6. Store in an airtight container in the refrigerator.
Additional Insight: These are super satiating, 1 or 2 of these will go a long way!

41
 Cranberry Orange Muffins

Prep Time:
15 mins

Cook Time:
20 mins

Inactive Time:
20 mins

Servings:
12 muffins

Calories Fat (g) Carbs Fiber Sugars Protein

416 35 20 4 15 7

INGREDIENTS:
• 8 eggs                                                 • 1 cup blanched almond flour         
• 1 cup of melted coconut oil • ½ cup of coconut flour
• ½ cup melted butter                         • 1 ½ cups cranberry sauce               
• 10 drops orange essential oil • 1 tsp baking powder
• 1 tbsp vanilla extract                       • 1 tsp sea salt         
• 15 drops of vanilla cream stevia

1. In a food processor, blend together the eggs, melted coconut oil, melted butter,
essential oil, stevia and vanilla until it is creamy.
2. Add in flours, cranberry sauce, baking powder and salt.
INSTRUCTIONS

3. Mix all the ingredients until mixture is smooth and creamy.

4. Pour into a large bowl and let it sit for 20 minutes to thicken.
5. Spoon out the batter into a lined muffin tin.
6. Bake at 350°F for 20–25 minutes.

42
 Keto Pecan Muffins

Prep Time:
10 mins

Cook Time:
20 mins

Servings:
8 Muffins

Calories Fat (g) Carbs Fiber Sugars Protein

215 20.5 5 3 0 6

INGREDIENTS:
• 1 ¼ cup almond flour • 2 large eggs
• 2 tbsp coconut flour • 5 tbsp melted butter
• 2 tbsp swerve or 10 drops liquid stevia • 2 tbsp keto maple syrup
• 1/8 tsp sea salt • 1/4 cup chopped pecans
• 1 tsp baking soda • 1 tsp vanilla extract

1. Preheat oven to 325°F and prepare muffin tin by greasing with coconut spray or
butter.
2. In a medium mixing bowl, combine all dry ingredients and mix together.
INSTRUCTIONS

3. Mix all wet ingredients together in a separate bowl and add to dry ingredients.
Mix until well combined, but don’t over mix.
4. Add chopped pecans and stir gently.
5. Divide evenly into muffin tins (7–8 muffins) and bake for 20 minutes or until
done. You can test it by sticking in a toothpick and if it comes out clean the
muffins are done.

43
 Turmeric Keto Cookies

Prep Time:
15 mins

Inactive Time:
45 mins

Servings:
6 cookies

Calories Fat (g) Carbs Fiber Sugars Protein

190 18 8 4 1 4

INGREDIENTS:
• 1 cup shredded coconut flakes  • 1 tsp liquid stevia or monk fruit
• 2 tsp coconut oil • 1 scoop high quality protein powder
• 3 tbsp slightly melted coconut butter • 1 tbsp turmeric

1. Heat the coconut butter until it is slightly melted so it is easier to scoop and
mold.
2. Combine coconut flakes, coconut butter, and coconut oil in a food processor or
high-speed blender.
INSTRUCTIONS

3. Blend on high until the coconut combination takes on a full coconut butter like
consistency. Should be creamy and smooth.
4. Pour the mixture in a bowl and add in the turmeric and protein and the
sweetener. Mix up with a fork until it creates a batter. It is normal for it to be
crumbly.
5. Scoop out 2 tablespoons and form them into the shape of a cookie or ball by
squeezing them in your hand. Store in the fridge and they will solidify and take
on a great texture. Enjoy!

44
 Chocoalate Avocado Truffles

Prep Time:
15 mins

Inactive Time:
30 mins

Servings:
Makes 10-12
Truffles

Calories Fat (g) Carbs Fiber Sugars Protein

128 10.5 5.5 3 0 2.5

INGREDIENTS:
• 1 avocado • 1–2 tsp cacao powder to coat
• ¾ cup unsweetened dark chocolate  • Pinch of sea salt
• 1/2 tsp vanilla extract • 1 tsp chocolate stevia
• Pinch of cinnamon 

1. Melt dark chocolate slowly.

2. In a different bowl, mash avocado. When the chocolate is melted, combine

it with the mashed avocado and stir them together.  Then add in the vanilla,
INSTRUCTIONS

cinnamon and stevia. 

3. When this is combined and free of clumps, place in the refrigerator for about 30
minutes. When cooled and hardened, scoop it into 10–12 balls and roll them until
they are smooth.

4. Roll each ball in cocoa powder and serve.

5. Place any leftover truffles in an airtight container in the refrigerator.

45
 Sugar-Free Peppermint Patties

Prep Time:
30 mins

Inactive Time:
30 mins

Servings:
6 patties

Calories Fat (g) Carbs Fiber Sugars Protein

434 39 11 5.5 0 5.5

INGREDIENTS:
• 1/2 cup coconut oil • 3 drops peppermint essential oil or
peppermint extract
• 1 tsp liquid stevia or monk fruit
• Pinch of sea salt
• 1/2 tsp vanilla extract
• 1 cup sugar-free chocolate chips 

1. In a bowl, combine coconut oil, stevia, vanilla and peppermint essential oil. Mash

the clumps of coconut oil against side of bowl until mixture is smooth. If your
coconut oil is rock hard, you can warm is in a pan over low heat first.
2. To harden the mixture, place it in the fridge for a few minutes and then
INSTRUCTIONS

remove.
3. Take 1 tbsp of the mixture at a time and form into little balls and put on a plate
lined with parchment paper.
4. Put the plate in a freezer in order to firm up the batter. It takes 5–10 minutes. 
Then remove.
5. Squish balls down into flat little patties on parchment paper (as thick or thin as
you would like).
6. Melt the chocolate over low heat and add in 1 tablespoon of coconut oil to the
chocolate mixture to help it melt better. Once it is melted, allow it to cool.
7. Dip patties into melted chocolate. You can use a spoon to drop patty into melted
chocolate.
8. Place the patties onto parchment paper to harden and place in freezer for 7–15
minutes.
46
 Chocolate Keto Brownies

Prep Time:
15 mins

Inactive Time:
20 mins

Servings:
Makes 8 square
shaped brownies

Calories Fat (g) Carbs Fiber Sugars Protein

239 20 11 6 1.5 6

INGREDIENTS:
• 1/2 cup coconut almond butter or • 2 tbsp keto maple syrup
almond butter  • 1/2 cup chocolate chips 
• 1/2 cup mashed avocado • 3 tbsp cacao powder
• 1 tbsp coconut oil 

1. Begin by preheating the oven to 325°F.

2. Take a normal size loaf pan and grease with coconut oil or line with parchment
paper
INSTRUCTIONS

3. Combine the nut butter, coconut oil, cacao powder, sweetener and avocado into
a blender or food processer and blend up.

4. Stir in the chocolate chips and pour the entire mixture into the loaf pan.

5. The batter is going to be very thick. Take the back of a spoon and do your best to
level out the batter across the pan as evenly as possible.

6. Bake for 20 minutes and then take out of the oven and allow to cool.

47
Chocolate Coconut Milk Ice Cream

Prep Time:
15 mins

Inactive Time:
3 hours

Servings:
2 cups

Calories Fat (g) Carbs Fiber Sugars Protein

377 38 8 2 3 4

INGREDIENTS:
• 2 cans full-fat coconut milk  • 1 tsp vanilla extract 
• 4 tbsp cacao powder  • Pinch of sea salt 
• 5–15 drops chocolate stevia or 1 tsp monk
fruit

1. Place a sheet of parchment paper on deep baking dish. Pour the coconut milk
onto the parchment paper and then freeze for several hours, until hard.Once
frozen, pull the coconut milk off the parchment paper and break into chunks.
INSTRUCTIONS

2. Add coconut and other ingredients to blender.

3. Process until smooth, scooping down the sides as necessary.
4. Process until you have achieved your desired ice cream texture.

Serve immediately. Store leftovers in freezer.

48
49
 Berry Coconut Milk Ice Cream

Prep Time:
10 mins

Inactive Time:
4 hours for
freezing

Servings:
2 cups

Calories Fat (g) Carbs Fiber Sugars Protein

199 19 7 1 3 1.5

INGREDIENTS:
• 1 can full-fat coconut milk • Pinch of sea salt
• 1/2 tsp vanilla extract Optional Ingredients:
• 1 cup frozen berries • 1 scoop vanilla protein powder
• 1/4 tsp stevia

1. Blend coconut milk, sweetener, salt, vanilla, and berries until smooth.

2. Place a sheet of parchment paper on deep baking dish. Pour the coconut milk
INSTRUCTIONS

onto the parchment paper and then freeze for several hours, until hard.
3. Once frozen, pull the coconut milk off the parchment paper and break into
chunks.
4. Add coconut mixture to the blender.
5. Process until smooth, scooping down the sides as necessary. Serve immediately
or keep in freezer.

Additional Notes: You will need a high-speed blender or food processor. Using
the parchment paper is a must! It will stick to glass and plastic and you will never
be able to get it off without melting it.

50
 Super Berry Smoothie

Prep Time:
5 mins

Servings:
4 cups

Calories Fat (g) Carbs Fiber Sugars Protein

226 19 13.5 3 5 2

INGREDIENTS:
• 1 cup full-fat coconut milk • 1 cup fresh berries (blueberries/raspberries/
strawberries)
• 1/2 cup coconut water
• 2 cups spinach
• 1 cup frozen berries (blueberries/raspberries/
strawberries) • 20 drops stevia extract

1. Place all ingredients in blender.

2. Blend all ingredients together until smooth. (It may be sweet enough for you
without the added stevia.)
INSTRUCTIONS

3. Serve cold and enjoy!

51
 Gluten Free Blueberry Muffins

Prep Time:
10 mins

Cook Time:
25 mins

Inactive Time:
10 mins

Servings:
About 6-12 small
to medium sized
muffins

Calories Fat (g) Carbs Fiber Sugars Protein

183 12 13 2 8 4

INGREDIENTS:
• 6 eggs • 1 tsp baking powder
• 1/2 cup melted coconut oil • 1/2 cup coconut flour
• 1/2 cup maple syrup or honey • 1 cup blueberries
• 1 tbsp vanilla extract

1. Whisk together eggs, melted coconut oil, maple syrup and vanilla.
2. Whisk in coconut flour.
3. Let it sit for 10 minutes (to thicken).
INSTRUCTIONS

4. Add in blueberries and baking powder.

5. Spoon into greased muffin tin.
6. Bake at 350°F for 20–25 minutes.
7. Let cool, serve and enjoy!

52
 Sweet Potato Pancakes

Prep Time:
10 mins

Cook Time:
10 mins

Servings:
4-6 medium sized
pancakes

Calories Fat (g) Carbs Fiber Sugars Protein

134 11.5 4 1 1.5 4

INGREDIENTS:
• 4 eggs • 1/3 cup coconut flour
• 1/4 cup lemon juice • 1 tsp cinnamon
• 2 tsp vanilla extract • 1 tsp baking powder
• 1/4 cup melted butter or coconut oil • 1/2 tsp baking soda
• 1/2 cup mashed sweet potato • 1–2 full squirts vanilla stevia or to taste
• 1/8 cup coconut milk • 1/4 tsp sea salt

1. Mix the dry ingredients in a mixing bowl.

2. Take all the wet ingredients and put them in the blender and blend until
smooth.
INSTRUCTIONS

3. Add the dry ingredient mix into the blender and blend until it is all mixed
together.
4. Heat a tablespoon of coconut oil on a pan or skillet on medium heat and when
melted, pour the pancake mixture into the skillet.
5. When you see it begin to bubble on the top, flip the pancake.
6. Let the 2nd side cook for a minute or 2 and then remove and repeat with the
next pancake until the batter is all used up.
7. Serve and enjoy!

53
 Grain-Free Paleo Waffles

Prep Time:
5 mins

Cook Time:
10 mins

Servings:
8 waffles

Calories Fat (g) Carbs Fiber Sugars Protein

146 8 14.5 1 7 5

INGREDIENTS:
• 2 plantains • 1/2 tsp baking soda
• 4 eggs • Pinch of sea salt
• 3 tbsp coconut oil or butter • 1 cup spinach or kale
• 2 tbsp vanilla flavored protein powder

1. Peel plantains and place pieces in your blender with the eggs. Blend to form a
smooth batter.
2. Add the rest of the ingredients to the blender or food processor and process on
INSTRUCTIONS

high for an additional minute.­

3. Heat your waffle maker on high. Pour batter into your waffle maker and cook for
3–5 minutes per side or until firm.
4. Remove from waffle maker and serve!

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 Paleo Chili Recipe

Prep Time:
20 mins

Cook Time:
4 hrs.

Servings:
7 cups

Calories Fat (g) Carbs Fiber Sugars Protein

415 23 23 3 12 26

INGREDIENTS:
• 1 tbsp coconut oil • 1 tbsp chili powder
• 2 lbs grass-fed ground beef • 1 tbsp dried oregano
• 3 garlic cloves, minced • 1 tbsp dried basil
• 1 cup white or yellow onion, diced • 2 tsp ground cumin
• 1 red pepper, diced • 1 tsp sea salt
• 1 cup diced celery • 1/4 tsp pepper
• 1 cup diced carrots • 1 tsp onion powder
• 28 oz can crushed tomatoes • 1/4 tsp cayenne pepper (or more if you want it
• 14 oz canned diced tomatoes spicy)
• 15 oz tomato sauce

1. Sauté onions in coconut oil for 2–3 minutes.

2. Add in meat and continue cooking until meat begins to brown.
INSTRUCTIONS

3. Put meat/onion mixture into crockpot along with the remaining ingredients.
4. Cook on low for 6 hours or high for 3–4 hours.
5. Serve with additional toppings if desired.

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 Sweet Potato Nachos

Prep Time:
15 mins

Cook Time:
25 mins

Servings:
4 cups

Calories Fat (g) Carbs Fiber Sugars Protein

450 25 27 4.5 0 33

INGREDIENTS:
• 1–2 large sweet potatoes • 1/4 tsp garlic powder
Pinch of sea salt • 1/4 tsp onion powder
• 1 lb ground turkey • 2 large handfuls of spinach
• 1/4 tsp chili powder • 1 small onion
• 1 tbsp butter or coconut oil • 1 large avocado
• 1/4 tsp cayenne powder • Stevia to taste
• Top with cheese to taste

1. Preheat oven to 375°F and line baking sheet with foil.

2. Slice sweet potatoes thin using a mandolin.
3. Grease a baking sheet with butter or coconut oil. Lay sweet potatoes down,
INSTRUCTIONS

sprinkle with salt, and bake until crispy.

4. Remove from oven, let cool, and place on plate.
5. Heat a pan with butter and cook the onion and ground turkey with the spices.
6. Add the spinach at the end to lightly cook it.
7. Top sweet potatoes with the ground turkey mix.
8. Top with avocado, cheese, and salsa of your choosing.

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 Savory Sweet Potato Toast

Prep Time:
10 mins

Cook Time:
18 mins

Servings:
4-8 slices,
depending on size

Calories Fat (g) Carbs Fiber Sugars Protein

110 6 13 4 5 2

INGREDIENTS:
• 2 medium sweet potatoes Toppings: You can make your own toppings with
• Sea salt and black pepper to taste these ingredients.
• 1 sliced/mashed avocado
• 1/2 cup cinnamon nut mix
• 1/4 cup unsweetened yogurt or coconut yogurt
• 1 cucumber
• Any herbs you enjoy

1. Preheat oven to 375°F. Line a baking tray with parchment paper or coconut oil.
2. Wash sweet potato under warm water to remove dirt. Cut into 1/3-inch-thick
slices.
INSTRUCTIONS

3. Arrange sweet potato slices on the parchment paper. Bake for 15–18 minutes
or until fully cooked and fork can easily pierce it, but it still remains firm. Don’t
overcook.
4. Allow the sweet potatoes to cool, top with your toppings of choice and season
with sea salt and black pepper.

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 Sweet Potato Fries

Prep Time:
10 mins

Cook Time:
30 mins

Servings:
30-40 thin
sliced fries

Calories Fat (g) Carbs Fiber Sugars Protein

110 6 13 4 5 2

INGREDIENTS:
• 1 large sweet potato Optional:
• 1/2 tsp sea salt • 1/2 tsp garlic powder
• 2 tsp grass-fed butter or coconut oil • 1 tsp oregano, basil and thyme

1. Preheat your oven to 400°F. Cut sweet potato in the size fries you wish. Easiest
to do by cutting it in half lengthwise and continue to do so with each piece.
INSTRUCTIONS

2. In a medium bowl, toss sweet potatoes with butter or coconut oil, salt, garlic
powder (optional) and herbs (optional) to taste.

3. Spread potatoes on a baking sheet. Avoid crowding them so the potatoes get
crisp. Bake for 15 minutes. Turn them and bake an additional 15 minutes. Ovens
may vary so keep an eye on them and be sure to cut all the potatoes the same
size to ensure even cooking.

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 Grain-Free Banana Bread

Prep Time:
20 mins

Cook Time:
45 mins

Servings:
8 slices

Calories Fat (g) Carbs Fiber Sugars Protein

175 10 16 5 0 6

INGREDIENTS:
• 3 ripe bananas • 1 tsp vanilla extract
• 3 tbsp almond butter • Pinch of sea salt
• Juice of ½ lemon • 2 tbsp grass-fed butter, ghee or coconut oil
• 1/2 cup coconut flour (melted)
• 4 pasture-raised eggs • 1 tbsp honey or maple syrup
• 1 tsp baking soda

1. Preheat your oven to 350°F. Grease and line your loaf tin.
2. Combine and mix coconut flour, baking soda and salt in one bowl.
3. In another bowl, combine bananas, almond butter, lemon, eggs, butter, honey or
INSTRUCTIONS

syrup and vanilla and blend until smooth.

4. Add wet ingredients to the dry and mix until well combined.
5. Pour mixture into the prepared tin. Bake for 45 minutes or until an inserted
skewer comes out cleanly. Enjoy!

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 Grain-Free Graham Crackers

Prep Time:
20 mins

Cook Time:
12 mins

Servings:
8 crackers

Calories Fat (g) Carbs Fiber Sugars Protein

313 28 15 9 1 8

INGREDIENTS:
• 1 cup shredded coconut flakes • 1 tbsp filtered water
• 1 cup sunflower seeds • 1 tbsp coconut oil
• 3 tbsp honey or maple syrup • Coconut sugar for topping

1. Preheat oven to 350°F.

2. Blend sunflower seeds in a food processor until the seeds resemble a dense flour (about
2–3 minutes).­­
INSTRUCTIONS

3. Add the coconut shreds and honey or maple syrup. Pulse to mix.
4. Begin adding in the water – 1 ½ tablespoons usually works well to get the seeds to
clump together in a ball. You want the batter to be thicker and dough-like so you can
spread it out on a pan.
5. Between lightly oiled parchment paper, roll out the dough as thinly as you can. Remove
the top piece of parchment paper and slide the remaining parchment paper with
dough onto a cookie sheet.
6. Bake for 12–17 minutes depending on how thick you spread your mixture. The tops
should be golden brown and the cracker should be crisp.
7. Dust crackers with cinnamon or coconut sugar.

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 Grain-Free Key Lime Pie

Prep Time:
25 mins

Freeze Time:
1-2 hours

Servings:
8 key lime pies

Calories Fat (g) Carbs Fiber Sugars Protein

172 15 5 2 0 4.5

CRUST INGREDIENTS: FILLING INGREDIENTS:

• 1/2 cup sunflower seeds • 1 avocado
• 2 pitted raw dates • 1 can organic coconut oil
• 1/2 cup pumpkin seeds • 10 drops organic stevia extract
• 4 tbsp coconut oil • Juice and zest from two limes

1. Pulse all ingredients in a food 1. Blend all ingredients in high

possessor until it reaches a powered blender or Vitamix until
CRUST INSTRUCTIONS

CRUST INSTRUCTIONS

dough like consistency. creamy.

2. Line muffin tin with unbleached 2. Pour into your crust.
muffin tin liner. 3. Freeze for 1 hour. Remove from
3. Form dough into a cup. freezer, let thaw and enjoy!
4. Pour filling into cup and freeze
for 1–2 hours.

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About Dr. David Jockers DNM, DC, MS

Dr. David Jockers is a doctor of natural medicine,

a functional nutritionist and corrective care
chiropractor. He runs one of the most popular
natural health websites in DrJockers.com which has
gotten over 1 million monthly visitors and his work
has been seen on popular media such as the Dr Oz
show and Hallmark Home and Family.

Dr Jockers is the author of the best-selling book

“The Keto MetabolicBreakthrough” by Victory Belt
publishing and “The Fasting Transformation.” He is a
world-renowned expert in the area of ketosis, fasting
and functional nutrition. He is also the host of the
popular Dr Jockers Functional Nutrition podcast.

Dr Jockers lives in Canton, Georgia with his wife

Angel, his twin boys David & Joshua, and his
daughter Joyful.

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