Lunch Time Keto

L un ch
TiMe
oOk
Nd B
Ha
To
Ke
From the
classroom
to the office...
easy
NuT-FrEe
keto friendly recipes
MeGaN ELLAm
Licensed to Tracey Le, 0415171034, ldthanhtuyen@gmail.com
Acknowledgements
b e g in n in g M a d Creations,
Since n blessed with
I have bee port network.
a huge sup
co uld n ev e r h ave imagined
I e been
that I wouldduchaev such a huge
able to proork in this short
body of w e our following
time or se ly.
grow so quick
To all of our social ememediaevery

followers you inspires that you
day to create dish
will love.
This book is dedicatellyd tothose
you all, and especiated a
of you who reques .
nut-free keto book
Thank you everyone!
Happy cooking
xox Meg
Let's Connect
 www.facebook.com/groups/lowcarbmixers  www.instagram.com/meganellam
www.madcreationshub.com www.madcreationshub.com/join-us/
Please seek professional healthcare or medical advice
before making any dietary changes.
Neither the publisher or the author take any responsibility
for any possible consequences of any person reading or
following any information in this book.
Introduction
When I started to develop the Lunch Time Keto
cookbook I thought it would not only be easy, with just
a few challenges, but I also assumed that some recipes
would not be as good as what I already make using
nuts. I was wrong on both counts.
Lunch Time Keto was created to provide easy keto and nut free recipes for those of you who follow
a nut free Ketogenic diet and as a bonus great for the kids lunchbox too.
Whilst I understand that most of your children aren’t following a Ketogenic diet, and that replacing
nuts in baking for the school lunchbox is far easier, there was still a strong demand to produce a
nut free book. So, I did!
When I start to put together any of my recipe books, I have specific things I do to create interest in
the recipes.
Firstly, I create an index of recipes that sounds so delicious that EVERYONE wants the recipe. I
then share the list on social media to gauge interest, it is only then that I start to create the recipes
and how I want to present them with my mouth-watering photography.
A lifetime ago I cooked in restaurants and always found that a great menu list meant that my
customers returned time and time again as they wanted to eat their way through everything on
the menu. So it makes perfect sense to me to do exactly the same with every cookbook I do.
So, now you know my secret to creating great recipes for my cookbooks.
'It must not only taste delicious

but sound delicious too'
I have to say, that not only was I pleasantly surprised at the ease of the recipe development
for Lunch Time Keto, but there are recipes in this book that have truly ‘wowed’ me.
The Nut Free Pastry on page 57 , is the very best pastry I have ever made and tasted since
starting the Ketogenic diet. The recipe was created purely by fluke when my original
idea was an epic fail. This pastry is seriously amazing.
While we had a few fails in the kitchen and recipes had to be rewritten and retested
by an amazing 21 testers, I am grateful for their invaluable feedback and encouragement
to make every recipe the very best it could be.
Lunch Time Keto will fast become a cookbook that has many favourite recipes
for you and your families. I hope you love it as much as I do.
From my kitchen to yours, happy cooking!
Meg xo
unch
LKeTo
Ti Me
nut-free
ever one
y
Keto recipes
n
e j !
y
that
o
can
del
F o od iou ic
you s
wi
l
ll
o v e
free
keto
nut
fam
ily
fav
our
ites
Contents
LuNcHeS
page 8
BaSiCs
page 46
SwEeTs
page 58 GlOsSaRy
page 68
InDeX
page 69
AbOuT
ThE AuThOr
page 71
FARMYARD
s CHICKEn NuGGETS r
4 SERVES | 6 PER SERVE | 333 KCAL | 19g FAT | 31 g PROTEIN | 2g NET CARBS
100 g broccoli (or vegetable of choice) CoNvEnTiOnAl MeThOd

360 g chicken mince
1. Pulse broccoli in food processor until fine.
1 egg
40 g feta or cream cheese 2. Add remaining nugget ingredients and
½ teaspoon garlic salt blend until combined.
½ teaspoon onion powder 3. Line a 26cm x 17cm tray with cling film.
½ teaspoon Dijon mustard Spread mixture onto tray approximately
1 tablespoon mayonnaise 3cm thick and cover with cling film and
Salt and pepper, to taste freeze for 45-60 minutes.
4. Preheat oven to 180˚C. Line a large
baking tray with baking paper.
Crumb
5. Cut chicken mixture into bite size nuggets,
80 g parmesan, finely grated approximately 4cm long. Makes 24.
80 g golden flax meal or finely 6. Mix together grated parmesan, flax meal
crushed pork rinds
and celery salt in a small bowl.
1 teaspoon celery salt
7. Coat each nugget in egg and press into
1 egg, lightly whisked
the crumb mixture. Place onto prepared
Olive oil spray
baking tray.
8. Bake for 15-20 minutes turning half way.
Serve hot or cold.
ThErMoMiX® MeThOd
Note: 1. Blitz broccoli 5 seconds/speed 5.
2. Add remaining nugget ingredients and
Farmyard Nuggets can be shallow or mix 20 seconds/reverse/speed 4.
deep fried. Using only breast meat 3. Follow instructions from Step 3 above.
will result in a drier texture.

Pumpkin or sweet potato is also a
great substitute for broccoli.
8
ts
gge
N u
k en
farmyard Chic
9
AUSSIE
s BEEF PIES r
5 SERVES | 475 KCAL | 37g FAT |23g PROTEIN | 5g NET CARBS
1 batch Nut Free Easy Pastry CoNvEnTiOnAl MeThOd

(recipe on page 57)
3. Over medium heat sauté onion, garlic
and bacon until bacon is lightly golden.
FILLING 4. Add mince, oregano, garlic salt, onion

powder, and pepper. Fry until beef is
½ onion, finely diced
golden brown. Add remaining ingredients
1 garlic clove, finely diced
and simmer until gravy has thickened.
100 g hickory smoked bacon, diced
Season to taste and allow to cool slightly.
250 g beef mince
1 teaspoon oregano 5. Spoon filling into pie bases and add
½ teaspoon garlic salt cheese (if using). Cut pie tops from
½ teaspoon onion powder reserved pastry and top each pie pressing
1 teaspoon black pepper gently to seal at sides. Make a small slit
1 tablespoon gluten free soy sauce in the top of each pie to allow steam to
or coconut aminos escape.
½ cup water 6. Baste tops of pie bases with egg yolk and
1 tablespoon tomato paste bake for 10-12 minutes. Serve pies hot or
3 heaped teaspoons psyllium husk cold.
Cheese is optional,
Use 1 slice or 30g per pie
ThErMoMiX® MeThOd
3. Chop onion, garlic and bacon
5 seconds/speed 4. Scrape sides of bowl.
PASTRY 4. Cook 5 minutes/90˚C/reverse/stir.
Add mince, oregano, garlic salt, onion
1. Preheat oven to 200˚C. Spray 5 pie tins
powder, and pepper. Stir to break up
with olive oil spray.
mince and mix ingredients.
2. Roll out pastry to approximately 3-4mm
Cook 5 minutes/100˚C/reverse/stir.
thickness and cut pie bottoms. Press into
5. Add remaining ingredients and cook for
bottom of prepared pie tins. Cover and
further 4 minutes/100˚C/reverse/stir.
reserve left over pastry.
Season to taste. Cool slightly.
Follow instructions from step 5 above.
Alternatively, use a small silicone
Note: muffin tin to make 10 mini pies.
10
11
S
PIE
EF
BE
SI E
AUS
ITALIAN
s
CHEESE & BACON SCROLLS r
10 SERVES | 208 KCAL | 16g FAT | 11g PROTEIN | 2g NET CARBS
FLAT BREAD 1. Preheat oven to 170˚C. Line a large baking

tray with baking paper.
200 g mozzarella cheese
50 g cream cheese 2. Combine mozzarella, cream cheese,
30 g golden flax meal flax meal, and baking powder in a large
2 teaspoons baking powder microwave-safe bowl. Microwave on high
1 teaspoon mixed Italian herbs (optional) for 1 minute.
1 tablespoon parsley, finely chopped 3. Stir to combine and return to microwave
60 g hemp seeds for 30 seconds.
1 egg
4. Add remaining bread ingredients and stir
until well combined.
5. Roll out dough between 2 sheets of
Filling
baking paper into a large 30cm x 40cm
12 pepperoni slices, roughly chopped rectangle. Set aside.
8 semi-dried tomatoes
6. Pulse pepperoni and semi-dried
10 kalamata olives, pitted, finely chopped
tomatoes in a food processor to form a
3 bacon rashers, finely chopped
paste. (TM – 2 seconds/Turbo. Scrape
½ cup provolone, grated
and repeat) Spread over Flat Bread.
7. Sprinkle over all remaining filling
ingredients. Roll tightly lengthwise.
8. Cut into 10 x 4cm slices and place each
one onto the prepared baking tray
leaving a space between each scroll.
Season scrolls and bake for 12-15 minutes.
12
IT A
LI A
N
es
CH
e &
E
BA
CON
S CROL
LS
13
POSH
s
FISH FINGERS r
600 g white fish fillets, roughly chopped 1. Line a small 26cm x 17cm tray with cling
1 teaspoon lemon rind, finely zested film; with extra over hang to wrap over the
1 tablespoon parsley, finely chopped top of the fish.
½ teaspoon celery salt 2. Add fish, lemon zest, parsley, celery salt,
Salt and pepper to taste salt, and pepper to food processor. Pulse
80 g golden flax meal until mix comes together (TM 15 seconds/
80 g parmesan, finely grated speed 6).
½ teaspoon cracked black pepper
3. Transfer mix to prepared tray. Smooth
1 teaspoon Dijon mustard
over with a spatula and cover with cling
2 eggs
film. Place tray in freezer for 45-60
Lemon wedges, to serve
minutes, or until fish is semi-frozen.
OLD BAY CELERY 4. Preheat oven to 200˚C. Line a large

TARTARE SAUCE baking tray with baking paper.
100 g mayonnaise 5. Remove fish mix and slice into 14-16

2 spring onions, thinly sliced finger sized pieces.
1 celery stalk, finely diced 6. Combine flax meal, parmesan and black
2 tablespoons chives, finely chopped pepper in a small bowl. In a separate
½ teaspoon Old Bay Seasoning bowl whisk together Dijon mustard and
(recipe on page 52) eggs.
1 tablespoon lemon juice 7. Coat the fish in the egg/mustard wash,
then roll in the flax meal mix.
8. Bake for 15 minutes until golden and
cooked through. Meanwhile, combine all
Old Bay Celery Tartare ingredients and
reserve.
9. Season Posh Fish Fingers to taste and
serve with lemon wedges and tartare.
14
g er s
f in
h
f is
sh
po
15
SUPREME
s PIZZA MUFFIN r
30 g unsalted butter CoNvEnTiOnAl MeThOd

40 g onion, finely diced 1. Preheat oven to 170˚C. Spray a 12-hole
80 g bacon, finely sliced (1/2 cup capacity) muffin tin with olive oil
4 mushrooms, diced spray.
1 green onion, finely sliced
2. Melt butter over medium heat and gently
1 garlic clove, finely minced
sauté onion, bacon, mushrooms, green
4 semi-dried tomatoes
onion, and garlic until lightly golden and
40 g pepperoni, thinly sliced
onion is translucent. Remove from heat
100 g cheese, grated
and place into a large bowl.
4 eggs
80 g sour cream 3. Add remainder of muffin ingredients
2 teaspoons baking powder and stir to combine.
80 g hemp seeds 4. Spoon mixture into prepared tray.
Bake for 25-30 minutes or until cooked
through. Serve hot or cold.
ThErMoMiX® MeThOd
1. Preheat oven to 170˚C. Spray a 12-hole
(1/2 cup capacity) muffin tin with olive oil
spray.
2. Cook butter, onion, bacon,
mushrooms, green onion, and garlic
3 minutes/100˚C/reverse/stir.
3. Add remaining ingredients and mix
5 seconds/speed 4.
Note: 4. Follow instructions from Step 4 above.
Muffins will keep up to 3 days in

the fridge or 1 month in the freezer.
16
IN s
UFF
M
ZA
P IZ
E
R EM
UP
S
17
NEWIE CHEESE
s STEAK WRAP r
1 tablespoon unsalted butter 1. Place sirloin in freezer for 30-45 minutes.

1 tablespoon olive oil Remove from freezer and slice very thinly.
Reserve.
¼ onion, thinly sliced
¼ green capsicum, thinly sliced 2. Heat butter and oil over medium heat.
8 button mushrooms, coarsely chopped Add onion, capsicum and mushrooms
and sauté until mushrooms are lightly
1 tablespoon parsley, finely chopped
golden. Remove from heat, sprinkle with
250 g sirloin
parsley and reserve.
1 tablespoon olive oil
Salt and pepper, to taste 3. For the Cheesy Queso Sauce, combine all
ingredients over medium heat and cook
2 Wraps (recipe below) or
until cheese has melted. Reserve.
4 Quick Buns (recipe on page 57)
4. Mix sirloin strips with oil and season to
taste. Cook strips over high heat until
Cheesy Queso Sauce steak is browned. Add mushroom mix
60 g provolone cheese, grated and toss to heat through.
50 g thickened cream
5. Serve in Wraps or 4 Quick Buns with
¼ teaspoon ground cumin
Cheesy Queso Sauce.
¼ teaspoon garlic salt
¼ teaspoon onion powder
1 teaspoon pickled jalapeno,
finely minced (optional)
WRAPS
s r
2 eggs 2. Mix all ingredients until smooth.

70 g cream cheese, softened (TM – 15 seconds/speed 4) Leave to
½ teaspoon salt rest for 5 minutes.
½ teaspoon Italian mixed herbs 3. Spread batter very thinly onto prepared
1 tablespoon psyllium husk powder baking tray. Cover with another sheet of
1. Preheat oven to 150°C. Line a large baking paper and gently press batter into
baking tray with baking paper. a "pasta thin" layer. Leave the baking
paper cover on the batter and bake for
10-12 minutes. Cut into quarters and allow
to cool.
18
NEWIE CHEESE STEAK W
RAP
19
MEG’S
s CHILLI BEEF r
4 SERVES | 547g KCAL | 45g FAT | 26g PROTEIN | 7g NET CARBS
1 teaspoon chipotle powder CoNvEnTiOnAl MeThOd

1 teaspoon ground cumin
1. Dry fry chipotle powder, cumin,
1 teaspoon ground coriander coriander, and paprika over medium
1 teaspoon ground smoked paprika heat until fragrant.
50 g olive oil 2. Add oil, onion and garlic; sauté until
50 g onion, finely diced translucent. Remove and reserve.
2 cloves garlic, finely minced 3. Over medium heat melt butter in pan, add
1 tablespoon unsalted butter beef and chorizo. Cook until lightly golden.
400 g beef mince 4. Reduce heat and add remaining
100 g chorizo, skin removed and minced ingredients along with the reserved
80 g tomato paste onion mix. Simmer for 15-20 minutes until
mixture is thick and liquid has reduced.
1 teaspoon salt flakes
40 g chipotles in adobo, roughly chopped Serve with crumbled cheese, fresh coriander,
avocado and sour cream.
½ cup beef bone broth
200 g chopped tinned tomatoes ThErMoMiX® MeThOd
1. Cook chipotle powder, cumin, coriander,
TO SERVE and paprika 2 minutes/80˚C/stir.
crumbled feta 2. Add oil, onion and garlic, cook
fresh coriander leaves 2 minutes/98˚C/speed 1/MC off.
avocado 3. Add butter, beef and chorizo. Cook
sour cream 5 minutes/98˚C/speed 1/reverse/MC off.
4. Break up any clumps of meat with
spatula. Add reserved onion/spice mix
and remaining ingredients. Cook 10-12
minutes/98˚C/speed 1/reverse/MC off.
Serve as above.
20
ME
G'S
CHILL
I BEEF
21
ONE TRAY
s TACO ROLL-UPS r
200 g cheddar cheese, grated 1. Preheat oven to 180˚C. Line a

200 g Meg’s Chilli Beef (recipe on page 20) 30cm x 30cm baking tray with baking
1 small tomato, diced paper.
½ avocado, chopped 2. Scatter grated cheese over baking paper
and bake 10-15 minutes or until lightly
2 tablespoons sour cream
golden and bubbly.
Fresh coriander leaves
3. Remove from oven and drain excess oil.
Top with a thin layer of Meg’s Chilli Beef
and return to oven for 5 minutes.
4. Scatter with tomato, avocado, sour cream
and coriander leaves. Cut into 6
rectangular portions and roll to serve.
SPINACH & FETA

s POCKETS r
6 SERVES | 2 pockets per serve | 394 KCAL | 32g FAT | 16g PROTEIN | 4g NET CARBS
1 batch Nut-Free Easy Pastry 1. Preheat oven to 180˚C. Line a large

(recipe on page 57) baking tray with baking paper.
2. Roll out Nut-Free Easy Pastry into a
40cm x 30cm rectangle. Cut into 12
equal rectangles. Reserve.
FILLING 3. Combine filling ingredients. Spoon 1-2
1 cup spinach, chopped, and firmly packed tablespoons of mix into centre of each
1 green onion, finely sliced rectangle and enclose.
1 egg white 4. Brush tops of pastry with egg yolk.
¼ cup parsley, finely chopped Bake 10-12 minutes until lightly golden.
120 g feta Serve hot or cold.
100 g cream cheese
80 g bacon, diced, optional
Salt and pepper, to taste
1 egg yolk, to brush tops of pastries
22
23
S
Y
J OE
PP
SL O
EN
ICK
CH
LE D
PUL
I ET
-V
THAI
ONE
TRA
Y TA
CO RO
LL-UPS
24
IN
AC
SP
H
&
FE
TA
POC
KET
S
25
SUMMER
s ROLLS r
120 g mozzarella, grated 1. Place 4 x 30g of grated cheese into the

centre of 4 sheets of baking paper in a
½ cup cooked chicken or prawns
rough circle shape. Microwave for 20
¼ avocado, sliced seconds on high. Cover with another
2 tablespoons mayonnaise piece of baking paper and spread melted
Coriander leaves cheese into a thin “round.” Transfer to
Salt and pepper to taste fridge for 30 seconds and repeat with
other serves.
2. Place a quarter of the chicken/prawn,
avocado, mayonnaise, and coriander into
centre of each wrap. Season to taste.
3. Fold in ends of wrap and roll each wrap
enclosing filling. Place onto a piece of
paper towel and gently blot any excess
oil. Cut in half and serve.
THAI-VIET PULLED
s CHICKEN SLOPPY JOES
r
300 g chicken thigh fillets 1. Place chicken in a large ziplock bag or
1 tablespoon lemongrass paste non-reactive bowl. Add lemongrass,
1 tablespoon ginger paste ginger, fish sauce, garlic, and Garlic
Ginger sauce. Leave to marinate for a
1 tablespoon gluten free fish sauce
minimum of 3 hours or overnight.
1 teaspoon garlic, finely minced
2. Preheat oven to 160˚C.
100 g Garlic Ginger sauce (or sriracha)
3. Heat olive oil over medium-high heat.
1 tablespoon olive oil
Remove chicken from marinade and fry
2 tablespoons butter in oil 2 minutes each side or until lightly
Juice and zest of half a lime browned. Add butter and cook for further
2 minutes each side.
4. Transfer chicken to a small oven-safe pot
TO SERVE
or pan. Add reserved marinade and cover
½ cup Zesty Vietnamese Pickle Salad pot with lid or foil. Bake 10-15 minutes or
(recipe on page 30) until sauce is reduced and sticky.
6 Quick Buns (recipe on page 57) 5. With 2 forks shred the chicken. Serve on
Sour cream or mayonnaise, optional Quick Buns with Vietnamese Pickle Salad.
26
SU
MM
ER
ROL
LS
27
BACON & ZUCCHINI
s SLICE
r
1 tablespoon olive oil CoNvEnTiOnAl MeThOd
40 g butter
1. Preheat oven to 170˚C. Line a 26cm x 17cm
½ onion, diced
baking dish with baking paper.
1 garlic, finely minced
5 rindless bacon rashers, finely sliced 2. Heat oil and butter in frypan over medium
1 spring onion, finely sliced heat. Sauté onion, garlic and bacon until
150 g pumpkin, grated lightly golden. Remove from heat and
200 g zucchini, grated place into a large bowl.
Salt and pepper to taste 3. Add remaining ingredients and mix well.
6 eggs 4. Pour into prepared baking dish. Bake 50
40 g parmesan, grated minutes or until cooked through.
120 g feta, crumbled
Serve hot or cold.
ThErMoMiX® MeThOd
1. Preheat oven to 170˚C. Line a 26cm x 17cm
baking dish with baking paper.
2. Heat oil and butter 2 minutes/80˚C/speed 1.
3. Add onion, garlic and bacon. Cook
2 minutes/90˚C/speed 1/MC off.
4. Add remaining ingredients and mix
5 seconds/speed 4. Follow instructions
from Step 4 above.
28
BACON &
ZUCCHINI SLICE
29
ZESTY VIETNAMESE
s PICKLE SALAD
r
1 medium (300g) daikon radish, julienned 1. Combine daikon, carrot, cucumber,
1 medium (60g) carrot, julienned chilli and lime zest in a bowl and sprinkle
over salt. Massage mix to distribute the
1 small cucumber, deseeded, julienned
salt. Leave to rest for 30 minutes. Transfer
1 small red chilli, thinly sliced
vegetables to a large mason jar. No need
1 lime, skin only, pith removed
to rinse.
2 teaspoon salt
cup rice wine vinegar, or white vinegar 2. In a small saucepan, heat rice wine
vinegar, water, sweetener and fish sauce.
1 cup water
Stir until sweetener has dissolved. Pour
¼ cup sweetener, I use Sukrin Melis
over vegetables. Leave for at least 48
1 tablespoon gluten free fish sauce hours before consuming.
Do not eat pieces of lime skin.
TO SERVE
½ cup coriander leaves
Lime wedges
BACON & EGG

s BRUFFINS r
1 batch Nut-Free Easy Pastry 1. Preheat oven to 200˚C. Spray 5 pie tins
(recipe on page 57) with olive oil spray.
8 bacon rashers, chopped 2. Roll out pastry between 2 sheets of
80 g provolone, chopped baking paper into a large square.
2 tablespoons mayonnaise Cut into 10 equal squares. Line the
bottom of each pie tin with one piece
5 eggs, plus 1 extra yolk to baste tops of
pies of pastry. Cover and reserve.
3. Fry bacon and divide between pies.
4. Add provolone, mayonnaise, fresh
cracked egg and then top with pastry.
Note: Baste with egg yolk.
5. Bake for 10-12 minutes or until pastry is
If you do not have pie tins, use a lightly golden. Serve hot or cold.
muffin tray or small ramekins.

30
BACON &
EGG BRUFFINS
31
BONDI BACON CLUB
s with CHIPOTLE MAYO
r
200 g cooked chicken CHIPOTLE MAYONNAISE
2 bacon rashers, cooked to preference, 3 tablespoons mayonnaise
or use shaved ham 1 tablespoon chipotles in adobo, roughly
2 cheddar cheese slices chopped
4 tomato slices ½ teaspoon garlic salt
½ avocado, sliced ½ teaspoon onion powder
½ cup baby spinach leaves Cracked black pepper to taste
4 Quick Buns (recipe on page 57)
1. For Chipotle Mayonnaise, mix all ingredients together in a small bowl and reserve.
2. Assemble burger with layers of each of the toppings between 2 Quick Buns.
Drizzle with mayonnaise and serve. Club can also be served toasted.
WESTERN OMELETTE
s QUICHE
r
1 x 25cm Shortcrust Pastry pre-baked shell 100 g thickened cream
(recipe on page 56) 4 eggs
2 tablespoons unsalted butter 1 tablespoon chives, finely sliced
2 green onions, thinly sliced 1 teaspoon garlic powder
¼ red capsicum, diced 1 teaspoon onion powder
¼ green capsicum, diced 1 teaspoon salt flakes
100 g ham, diced Black pepper, to taste
50 g cheddar cheese, grated
1. Preheat oven to 180˚C. .

2. Melt butter and sauté green onion and capsicum until soft. Remove and set aside.
3. Layer ham, cheese and reserved vegetables into pastry shell.
4. Whisk together remaining ingredients and pour into shell.
5. Cover with foil and bake 30-40 minutes or until cooked through.
6. Rest on a cooling rack for at least 10 minutes before serving. picture on page 43
32
BONDI BA
CON CLUB with CHIPOTLE MAYO
33
bolognese
s sausage rolls r
1 tablespoon olive oil 2 tablespoons tomato paste

1 tablespoon unsalted butter ¼ cup fresh basil leaves, torn
¼ small onion, finely diced ¼ cup parmesan, grated
1 teaspoon garlic, finely minced ½ batch Nut-Free Easy Pastry
200 g pork/beef mince (recipe on page 57)
1 teaspoon Italian mixed herbs
CoNvEnTiOnAl MeThOd ThErMoMiX® MeThOd

1. Preheat oven to 200˚C. Line a large 1. Preheat oven to 200˚C. Line a large
baking tray with baking paper. baking tray with baking paper.
2. Heat oil and butter, sauté onion and 2. Heat oil and butter 2 minutes/100˚C/stir.
garlic until onion is translucent. 3. Add onion and garlic.
3. Add mince and Italian herbs and cook, Cook 2 minutes/100˚C/stir.
break up the mince to remove any lumps 4. Add mince and Italian herbs and cook
and cook until browned. 6 minutes/100˚C/reverse/stir. Add
4. Reduce heat, add tomato paste and tomato paste, stir to combine and
cook for a further 2 minutes. break up any lumps of mince.
5. Remove from heat and place in fridge to 5. Cook for further 2 minutes/100˚C/reverse/
cool. Once cool stir through basil leaves, stir. Transfer to a bowl. Leave to cool in
and grated parmesan. fridge.
6. Roll Nut-Free Easy Pastry between Follow instructions from Step 5 in
2 pieces of baking paper until it is conventional method.
approximately a 40cm x 15cm rectangle.
7. Spoon the mince along the long edge of
the pastry and roll to enclose. Cut into
4 x 10cm long sausage rolls. Transfer to
the prepared baking tray.
8. Bake 12-15 minutes or until pastry is
lightly golden.
34
R
S
GE
O LL
S A
BOLOGNES E SAU
35
BEEF & FETA
s GOZLEmE r
1 tablespoon olive oil 60 g feta, crumbled

1 tablespoon unsalted butter 120 g cheddar cheese, grated (optional)
¼ onion, finely diced ½ batch Nut-Free Easy Pastry
1 garlic clove, finely diced (recipe on page 57)
150 g beef mince 2 teaspoons nigella seeds
1 teaspoon smoked paprika TO SERVE
1 teaspoon ground cumin Lemon wedges
1 teaspoon onion powder Greek yoghurt
50 g spinach, shredded

1. Preheat oven to 200˚C. Line a large 1. Preheat oven to 200˚C. Line a large
baking tray with baking paper. baking tray with baking paper.
2. Heat oil and butter, sauté onion and 2. Heat oil and butter 2 minutes/100˚C/stir.
garlic until onion is translucent. Add onion and garlic. Cook
2 minutes/100˚C/stir.
3. Add mince, salt, pepper, paprika, cumin
and onion powder. Cook, breaking up the 3. Add mince, salt, pepper, paprika, cumin
mince, for 10 minutes or until mince has and onion powder. Cook
browned. Remove from heat and cool. 5 minutes/100˚C/reverse/stir.
Break up mince with spatula and extend
4. Roll out Nut-Free Easy Pastry between
cooking time by a further 2 minutes.
2 pieces of baking paper into a large
Follow instructions from Step 4 in
square. Cut into quarters.
conventional method.
5. Spoon the mince into the centre of each
quarter. Top with spinach, feta and
cheddar (if using). Enclose filling.
6. Brush tops of gozlemes with egg yolk and
sprinkle with nigella seeds. Transfer to
prepared baking tray.
7. Bake 10-12 minutes or until pastry is
lightly golden.
Serve with lemon wedges and Greek yoghurt.
36
37
E
L EM
GOZ
ET A
F &F
BEE
ITALIAN-AMERICAN
s MEATBALL PIDE SUB
r
1 batch Nut-Free Easy Pastry 1. In a large bowl mix together all meatball
(recipe on page 57) ingredients until mixture is sticky and well
½ cup provolone cheese, grated combined. Roll into small meatballs (20g).
¼ cup parmesan cheese, grated
2. Heat oil in a large frypan and brown
Fresh basil to serve
meatballs in batches. Reserve.
3. For the Red Sauce, heat oil over medium
heat and sauté garlic until it is lightly
ITALIAN MEATBALLS
golden. Add red pepper flakes, salt and
250 g pork/beef mince
pepper and cook stirring for a further 1
80 g pancetta, finely chopped
minute.
50 g parmesan, finely grated
4. Add tomato paste and cook for 1-2
¼ cup mixed parsley and basil, finely
chopped minutes, stirring to combine.
½ teaspoon garlic, finely minced 5. Stir in tinned tomatoes and simmer for 10
¼ teaspoon onion powder minutes. Puree sauce in blender. Return to
¼ teaspoon dried oregano pan and add meatballs and simmer until
¼ teaspoon ground fennel cooked through. Allow to cool.
7. Roll out Nut-Free Easy Pastry between
RED SAUCE
2 pieces of baking paper into a 45cm x
1 tablespoon olive oil 30cm rectangle. Cut into 6 rectangles.
8. Place provolone onto the bottom of the
Pinch red pepper or chilli flakes
pastry and top with meatballs and a little
sauce. Fold over long ends of pastry and
1 tablespoon tomato paste
pinch, forming a little “boat” shape.
200 g tinned tomatoes, crushed
Sprinkle each pide with a little provolone
on the top. Move to prepared baking tray.
9. Bake for 10-12 minutes until lightly golden.
Serve hot or cold with grated parmesan
and fresh basil.
38
IT A
L IA
N-
AM
ER
ICA
N
M
EA
TB
AL
L PI
DE
SU
B
39
BACON, JALAPENO
s CHEESY PRETZEL BOMBS r
6 SERVES | 2 BOMBS PER SERVE | 435 KCAL | 33g FAT | 21g PROTEIN | 5g NET CARBS
100 g cream cheese, softened 3. Follow instructions for Bagel Dough.

2 bacon rashers, chopped Knead until the dough comes together
2 tablespoons pickled jalapenos, and is not longer sticky. Break into 12
finely chopped small balls and set aside.
80 g mozzarella, grated 4. Working quickly, flatten each ball of
1 batch of Bagel/Pretzel Dough dough into a small disc and add 1 heaped
(recipe on page 52) teaspoon of filling into centre. Gently
1 tablespoon butter, melted fold edges around the filling to enclose.
1 tablespoon nigella seeds/sesame seeds Roll ball back into shape and place onto
1 tablespoon salt flakes prepared baking tray. Repeat with all the
mixture.
5. Brush the top of each ball with butter, and
sprinkle with seeds and salt. Bake 18-20
2. Mix cream cheese, bacon, jalapenos and minutes until lightly golden.
mozzarella until well combined.
Serve immediately.
BACON PANCAKE
s DIPPERS r
6 SERVES | 2 PER SERVE | 437 KCAL | 37g FAT | 15g PROTEIN | 4g NET CARBS
12 streaky bacon rashers, 1. Cook bacon until crispy. Reserve.

approximately 15cm long 2. Combine all pancake ingredients. Rest the
Sugar-free maple syrup, batter 20 minutes in the fridge. (If batter
or Sukrin Gold Fibre Syrup
is too thick add extra milk). Pour batter
into a large squeeze bottle for easy
PANCAKE BATTER pouring.
170 g cream cheese 3. Heat a well-seasoned pan or non-stick
6 eggs pan. Squeeze some batter into the pan
30 g coconut flour roughly the size of the bacon rasher and
80 g golden flax seed meal top with bacon squeeze over more batter
40 g whey protein isolate to cover the bacon. Cook until batter
3 tablespoons macadamia milk begins to bubble, flip and cook through.
2 teaspoons baking powder Serve with sugar-free maple syrup.
Pinch salt flakes
40
BACO
N, JALA
P EN O CHEESY PRET
ZEL BOMBS
41
S
ER
DIPP
K E
CA
P AN
ON
BAC
42
QUICHE
N OMELETTE
W E S T ER
43
CRUNCHY BAKED
s POPCORN CHICKEN SALAD
6 SERVES | 255 KCAL | 20G FAT | 13G PROTEIN | 3G CARBS
r
400 g chicken thigh fillets, SHAKER SPICE MIX
diced into bite sized pieces
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon Kashmiri chilli powder
MARINADE 1 teaspoon salt flakes
1 tablespoon sriracha
1 tablespoon lemon juice SALAD
2 tablespoons olive oil
¼ cup savoy cabbage, finely shredded
½ teaspoon chipotle powder
¼ cup coriander leaves
½ avocado, roughly chopped
8 cherry tomatoes, halved
BREADING 2 tablespoons Chipotle Mayonnaise
½ cup pepita meal (recipe on page 32)
1 teaspoon white pepper
1 teaspoon salt flakes
½ lemon, finely zested
½ lime, finely zested
1. Combine chicken and all marinade ingredients in a large bowl.

Toss to coat and leave to marinate for at least an hour.
2. Preheat oven to 200˚C. Line a large baking tray with baking paper.
3. Mix breading ingredients in a large bowl. Toss and coat chicken in breading.
Transfer to the prepared baking tray. Bake 20-25 minutes until crispy.
4. Meanwhile combine Shaker Spice Mix ingredients in a small bowl.
Sprinkle over cooked popcorn chicken.
Serve with salad and Chipotle Mayonnaise.
44
CR
UN
CH
YB
AK
ED
POP
COR
N CH
ICKEN
SALAD
45
VEGEMITE & CHEESE
s TRAIL MIX
8 SERVES | 204 KCAL | 17g FAT | 10g PROTEIN | 2g NET CARBS CARBS
r
2 teaspoons Vegemite 1. Preheat oven to 180°C. Line a large
50 g coconut flakes baking tray with baking paper.
50 g pepitas 2. Combine coconut flakes, pepitas,
50 g sunflower seeds sunflower seeds and Vegemite. Mix well
200 g Cheese Pops (recipe below) to coat. Scatter evenly onto prepared tray.
3. Bake 10 minutes turning halfway or
until the seeds are lightly toasted
and caramelised.
4. Set aside to cool completely. Mix through
Cheese Pops.
Store in an airtight jar up to 1 month.
CheEse Pops
s r
6 SERVES | 2 PER SERVE | 437 KCAL | 37g FAT | 15g PROTEIN | 4g NET CARBS
200 g hard cheese, 1. Line a large baking tray with baking

cut into small 1 cm cubes, I use Gouda paper.
2. Scatter cheese onto prepared tray,
cover and leave to dry out for at least
36 hours at room temperature.
3. Preheat oven to 200˚C.
4. Bake in oven for 5-10 minutes or
Note: 5.
until they puff up.
Transfer to paper towel and cool.
Cheese pops will keep fresh in an

airtight container for up to 1 month.
46
Basics
IX
LM
AI
SE
EE
TR
CH
&
IT E
GEM
VE
47
MUSTARD
s PICCALILLI r
250 g cauliflower, 1. In a large bowl combine cauliflower,

cut into very small bite size florets green beans, zucchini, capsicum and salt.
100 g green beans, trimmed, Stir well. Cover and leave in fridge for 24
cut into 2cm lengths
hours to brine.
100 g zucchini, cut into 2cm pieces
1 red capsicum, diced into 2cm pieces 2. Rinse vegetables, drain and reserve.
80 g sea salt flakes 3. Combine remaining ingredients in a
1 tablespoon gelatin or psyllium husks saucepan over medium heat. Whisk
1 tablespoon mustard powder constantly until sauce begins to thicken.
1 tablespoon ground turmeric Stir in reserved vegetables. Remove from
2 teaspoons yellow mustard seeds heat.
1 teaspoon coriander seeds, 4. Spoon piccalilli into mason jars. Cool and
ground with a mortar and pestle
refrigerate for up to 3 months. Serve as
½ teaspoon cumin seeds,
ground with a mortar and pestle part of a delicious Ploughman’s Platter.
500 ml white wine vinegar

160 g sweetener
48
I
LILL
PI CCA
RD
MUSTA
49
PEPITA
s TACO CRACKERS r
12 SERVES | 3 CRACKERS PER SERVE | 128 KCAL | 10g FAT | 6g PROTEIN | 2g NET CARBS
160 g pepita meal CoNvEnTiOnAl MeThOd

60 g sesame seeds
1. Preheat oven to 170˚C. Line 2 large baking
20 g nutritional yeast flakes
trays with baking paper.
50 g sour cream
1 egg 2. Combine all ingredients in a food
1 teaspoon sumac processor and pulse until well combined.
½ teaspoon onion powder 3. Roll dough out between 2 large pieces of
½ teaspoon garlic powder baking paper until approximately 2-3mm
1 teaspoon nigella seeds or thick.
black sesame seeds
4. Using a cookie cutter or knife, cut into 36
portions. Place gently onto the prepared
lined baking tray. Season.
TOPPING
5. Bake 10-15 minutes. Remove from oven
Sea salt flakes
when crisp.
Tajin seasoning or chilli salt/lemon pepper
Store in an airtight container.
ThErMoMiX® MeThOd
1. Preheat oven to 170˚C. Line 2 large baking
trays with baking paper.
2. Mix all ingredients 30 seconds/speed 5 or
until well combined and forms a dough.
Note: Follow instructions from Step 3 above.
I do the "tap test". I tap each

cracker with just the top of my
finger after the 10-minute mark
and remove the ones I deem crispy
to a cooling rack to and bake the
others until they pass my test.
50
PEPITA TACO CRACKERS
51
PARMESAN &
s ONION BAGELS r
BAGEL/PRETZEL DOUGH 1. Preheat oven to 170˚C. Line a large baking

tray with baking paper.
280 g mozzarella, grated
40 g cream cheese 2. In a large microwave safe bowl, cook
mozzarella and cream cheese for 2
50 g coconut flour
minutes on high. Stir through remainder
20 g golden flax meal
of ingredients and mix well.
2 teaspoons baking powder
1 teaspoon xanthan gum 3. Knead dough until it comes together and
is no longer sticky. Divide into 6 equal
2 eggs
portions.
40 g parmesan, grated
1 tablespoon dried onion granules 4. Roll each portion into a ball and push
your thumb through the centre of each
ball. Pull the dough away from the centre
to form a larger hole and a bagel shape.
TOPPING
5. Brush with melted butter and sprinkle
1 tablespoon melted butter with seeds.
1 tablespoon sesame seeds
6. Bake 15-20 minutes or until golden and
cooked through.
Old Bay Seasoning

s
2 tablespoons ground dried bay leaves ½ teaspoon ground nutmeg
r
1 ½ tablespoons celery salt 1 teaspoon ground ginger
2 teaspoons mustard powder ½ teaspoon crushed red pepper flakes
2 teaspoons ground black pepper ¼ teaspoon ground allspice
2 teaspoons sweet paprika ¼ teaspoon ground cloves
1 teaspoon white pepper ¼ teaspoon ground cardamom
1. Combine all ingredients.

Store in an airtight container for up to 3 months.
52
PAR
MESA
N&O
NION BA
GELS
53
NUT-FREE
s SANDWICH BREAD r
16 SLICES | PER SLICE | 163 KCAL | 16g FAT | 2g PROTEIN | 1g NET CARBS
60 g butter CoNvEnTiOnAl MeThOd

340 g cream cheese
4 eggs, room temperature 1. Preheat oven to 160˚C. Line a
60 g olive oil 22cm x 11cm loaf tin with baking paper.
60 g thickened cream 2. In a microwave-safe bowl heat butter
2½ teaspoons baking powder and cream cheese on high for 1 minute.
½ teaspoon baking soda Stir well to combine.
½ teaspoon cream of tartar 3. Add remaining ingredients and fold
1 teaspoon salt flakes to combine.
1 teaspoon xanthan gum
4. Scoop batter into the prepared baking tin.
120 g whey protein isolate
Smooth top of loaf with a wet spatula.
5. Bake for 45 minutes. Remove from loaf
tin and cool completely on cooling rack.
Slice when cool.
ThErMoMiX® MeThOd
1. Preheat oven to 160˚C. Line a
22cm x 11cm loaf tin with baking paper.
2. Cook butter and cream cheese
2 minutes/Varoma/speed 1.
3. Mix 30 seconds/speed 5.
4. Add eggs, olive oil and cream and
mix 1 minute/speed 5.
5. Fold together all ingredients in a large
bowl. Follow instructions from Step 4
above.
54
EAD
NUT-FREE SANDWICH BR
55
SHORTCRUST
s PASTRY r
60 g golden flax meal CoNvEnTiOnAl MeThOd

40 g coconut flour
40 g whey protein isolate 1. Add flax meal, coconut flour, whey protein
½ teaspoon xanthan gum isolate, xanthan gum, salt, and butter to
¼ teaspoon salt food processor and pulse until mix
100 g cold unsalted butter, cubed resembles fine bread crumbs.
50 g cold cream cheese, cubed 2. Add cream cheese, egg, and vinegar.
1 egg, lightly beaten Pulse until dough starts to form in large
1 teaspoon apple cider vinegar clumps. Stop processor before the mixture
forms a ball.
3. Place pastry in cling film and pat into a
large flat disc. Refrigerate overnight or for
Sweet a minimum 2 hours.
Variety ThErMoMiX® MeThOd

1. Add flax meal, coconut flour, whey protein
isolate, xanthan gum, salt, and butter to
For a sweet shortcrust simply omit bowl and Turbo/2 seconds or until mix
apple cider vinegar and add 1 resembles fine bread crumbs.
tablespoon of sweetener, of choice 2. Add cream cheese, egg, and vinegar.
and 1 teaspoon of vanilla in Step Turbo/2 seconds.
2. If you cut to desired size after 3. Follow instructions from Step 3 above.
rolling out, it is easier to place in

the freezer for 15 minutes to firm
up a little before putting into molds.
This pastry is very soft.
56
QUICK BUNS
s r
140 g mozzarella, grated 2 tablespoons hemp seeds

40 g parmesan, grated 2 eggs

1. Preheat oven to 200˚C. Line a baking tray 1. Preheat oven to 200˚C. Line a baking tray
with baking paper. with baking paper.
2. Combine all ingredients in a large bowl, 2. Mix ingredients 10 seconds/speed 4.
stir well to combine. 3. Place 6 even mounds of mix onto baking
3. Place 6 even mounds of mix onto baking paper. Bake 15-20 minutes. Cool on wire
paper. Bake 15-20 minutes. Cool on wire rack.
rack.
Use small moulds for mini slider buns, or large muffin tins
Note: to keep shape. Store in fridge for up to 5 days,
Or freezer for up to 1 month.
NUT-FREE EASY PASTRY

s
170 g mozzarella, grated
1.
r
In a large microwave-safe bowl, combine
50 g golden flax meal mozzarella, flax meal and cream cheese.
60 g cream cheese 2. Microwave on high for 90 seconds. Stir to
20 g whey protein isolate combine.
1 tablespoon baking powder 3. Add whey protein, baking powder and
1 egg egg. Stir well to combine.
Coconut flour to dust 4. Lightly sprinkle coconut flour onto work
surface. Turn out dough and dust with a
light coating of coconut flour and knead
Note: until it comes together and is no longer

sticky. This may take 2-3 minutes.
Dough will be foamy and sticky

when first mixing. Use as a pie pastry or flat bread replacement
cooking at preferred temp of 180˚ for 10-12 minutes.
57
BERRY FROSTED
s SCO-NUTS r
70 g golden flax meal CoNvEnTiOnAl MeThOd

30 g coconut flour
45 g whey protein isolate 1. Preheat the oven to 180˚C. Spray a 12-
½ teaspoon xanthan gum hole donut pan with olive oil spray.
80 g sweetener 2. Add all Sco-Nut ingredients into the bowl
2 teaspoons baking powder of a stand mixer. Mix with dough hook
¼ teaspoon sea salt flakes until well combined.
1 teaspoon vanilla extract 3. Spoon or pipe into prepared donut pan.
40 g sour cream
4. Bake 10-12 minutes or until cooked
50 g butter, cold
through. Cool on wire rack.
4 eggs
1 teaspoon cinnamon 5. Whisk frosting ingredients together and
dip top of each Sco-Nut into frosting.
BERRY FROSTING ThErMoMiX® MeThOd

40 g cream cheese 1. Preheat the oven to 180˚C. Spray a
6 raspberries, pushed through a sieve 12-hole donut pan with olive oil spray.
1 teaspoon vanilla extract
2. Add all Sco-Nut ingredients and mix
50 g sweetener, powdered
40 seconds/speed 4.
60 g thickened cream
3. Follow instructions from Step 3 above.
FrOsTiNg
1. Mix all ingredients 20 seconds/speed 5.
Frost as above.
58
e t s
w e
s
RR
Y
BE
FR
OS T
ED
SCO
-N
UT S
59
RASPBERRY WHITE
s CHOCOLATE MUESLI BAR r
30 g golden flax meal 1 teaspoon vanilla extract

20 g coconut flour 50 g sweetener, I use Sukrin Melis
20 g whey protein isolate 50 g coconut flakes
½ teaspoon xanthan gum 50 g pepitas
¼ teaspoon salt 20 g hemp seeds
50 g cold unsalted butter, cubed 30 g sunflower seeds
25 g cold cream cheese, cubed 10 g freeze dried raspberries,
1 egg, lightly beaten plus extra for topping
50 g Vitawerx sugar free
white chocolate, melted
5. Spread mixture into prepared pan. Bake

CoNvEnTiOnAl MeThOd
10-13 minutes or until lightly golden.
1. Place flax meal, coconut flour, whey
6. Cool and cut into bars , drizzle with
protein isolate, xanthan gum, salt, and
melted chocolate and sprinkle with extra
butter into a food processor and pulse
freeze-dried raspberries.
until mix resembles fine bread crumbs.
Store in an airtight container in the
2. Add cream cheese, egg, vanilla and
fridge for up to 1 month.
sweetener. Pulse until dough starts to
form in large clumps. Stop processor ThErMoMiX® MeThOd
before the mixture forms into a ball. Fold
1. Add flax meal, coconut flour, whey protein
through coconut flakes, pepitas, hemp
isolate, xanthan gum, salt, and butter to
seeds, sunflower seeds and freeze-dried
bowl and Turbo/2 seconds or until mix
raspberries.
resembles fine bread crumbs.
3. Transfer dough to work surface, form
2. Add cream cheese, egg, vanilla and
mixture into a flat round disc. Cover in
sweetener. Turbo/2 seconds. Fold through
cling film and refrigerate overnight or for
coconut flakes, pepitas, hemp seeds,
minimum 2 hours.
sunflower seeds and freeze-dried
4. Preheat oven to 180˚C. Line a 20cm raspberries. Follow instructions from
spring form with baking paper. Step 3 in conventional method
60
SP
BE
RA
RR
YW
H IT
EC
H OC
OLAT
E M U ES L
I BAR
61
CHOCOLATE
s SEEDY BARS r
50 g pepitas 1. Preheat oven to 160˚C. Line a 20cm x

50 g sesame seeds 30cm slice tin with baking paper.
50 g hemp seeds 2. Add pepitas, sesame seeds, hemp seeds,
70 g coconut flakes coconut flakes, shredded coconut, and
50 g shredded coconut crushed pork rinds to a large bowl.
20 g pork rinds, crushed Reserve.
70 g coconut oil melted
3. In a separate bowl mix together coconut
80 g Avalanche sugar-free
drinking chocolate oil and drinking chocolate and pour into
2 egg whites seed mixture. Stir to combine.
80 g sweetener, I used 4. In a clean dry bowl whisk egg whites
Sukrin Clear Fibre Syrup until fluffy. Add sweetener, vanilla and
1 teaspoon vanilla cinnamon and whisk until combined. Fold
1 teaspoon cinnamon through seed mixture.
50 g sugar-free dark chocolate, melted
5. Scoop mix into slice tray and press into
tin firmly. Bake for 20-30 minutes until
lightly golden. Allow to cool in tray.
6. Cover top of slice with melted chocolate.
Remove from tin and cut into bars.
Store in an airtight container in the fridge
for up to 1 month.
62
CHOCOLATE SEEDY BARS
63
CHOCOLATE
s
NOWHEATEN BISCUITS r
10 SERVES | 3 BISCUITS PER SERVE | 145 KCAL | 13g FAT | 2g PROTEIN | 1g NET CARBS
60 g golden flax meal 50 g cold cream cheese, cubed

40 g coconut flour 1 egg, lightly beaten
40 g whey protein isolate 1 teaspoon vanilla extract
½ teaspoon xanthan gum 40 g sweetener, I use Sukrin Melis
¼ teaspoon salt 80 g dark 90% chocolate, for coating
100 g cold unsalted butter, cubed

1. Place flax meal, coconut flour, whey 1. Add flax meal, coconut flour, whey protein
protein isolate, xanthan gum, salt, and isolate, xanthan gum, salt, and butter to
butter into a food processor and pulse bowl and Turbo/2 seconds or until mix
until mix resembles fine bread crumbs. resembles fine bread crumbs.
2. Add cream cheese, egg, vanilla and 2. Add cream cheese, egg, vanilla and
sweetener. Pulse until dough starts to sweetener. Turbo/2 seconds. Follow
form in large clumps. Stop processor instructions from Step 3 in conventional
before the mixture forms a ball. method.
3. Transfer dough to work bench and roll
into long sausage (approximately 30cm
long). Cover in cling film and refrigerate
overnight or for a minimum 2 hours.
5. Cut dough into 1cm thick biscuits and
place evenly onto prepared baking tray.
Press gently down on each cookie to
flatten. Bake 10-15 minutes or until
biscuits are lightly golden. Allow to cool.
6. Melt chocolate and half dip biscuit or
drizzle with chocolate.
Store in an airtight container in the fridge
for up to 1 month.
64
CH
OCO
LA
TE
NO
AT
WH
EN
E
B IS
CU
IT S
65
BLACK SALTED
s
CARAMEL BROWNIE BARS r
150 g dark chocolate 1 teaspoon salt flakes

200 g butter 1 teaspoon baking powder
250 g Sukrin Gold granular sweetener 1 teaspoon xanthan gum
4 eggs 2 teaspoons vanilla extract
30 g coconut flour or chia flour
40 g unsweetened cocoa BLACK SALT CARAMEL
- Optional
50 g butter
CoNvEnTiOnAl MeThOd 180 g Sukrin Gold Fibre Syrup
1. Preheat oven to 160˚C. Line a 20cm x 90 g thickened cream
30cm slice tray with baking paper. Black sea salt flakes
2. Combine chocolate, butter and sweetener
in a saucepan and simmer over low heat
until mixture is smooth. Allow to cool
slightly.
3. In a large bowl add eggs, all dry
ingredients and cooled chocolate mix.
Stir well to combine.
ThErMoMiX® MeThOd
4. Pour mixture into prepared tray, smooth
over top of brownie and bake 30-35 1. Preheat oven to 160˚C. Line a
minutes. Brownie should still be soft and 20cm x 30cm slice tray with baking
fudgy when cooked. Remove and cool paper.
thoroughly before glazing with caramel. 2. Mix chocolate, butter and sweetener
5. Combine butter, Sukrin Fibre Syrup and 5 seconds/speed 5. Scrapes sides of bowl
cream in a large pyrex microwave-safe and cook 3 minutes/90˚C/stir. Allow to
bowl. Cook for 4 minutes on high, stir, cool slightly.
then cook for a further 3-4 minutes until 3. Add remaining brownie ingredients and
thickened. Allow to cool slightly before mix 15 seconds/speed 5. Scrape to
pouring slowly over the brownie. Sprinkle combine and follow instructions from
with black sea salt and refrigerate for 2 Step 4.
hours before serving.
66
RS
NI E B A
BLACK SALTED CARAMEL BROW
67
GLOSSARY
Baking Powder
s r
Lemongrass Paste
I recommend Bob’s Red Mill Double Acting Available fresh or in a tube in the vegetable
Baking Powder. The double action powder section of most supermarkets. I find the tube
releases carbon dioxide when exposed to of minced lemongrass very handy in the
moisture and heat which causes dough fridge.
or batter to rise. This brand is gluten free,
Psyllium Husks
vegan and aluminum free. Available in some
supermarkets or health food shops.
Both psyllium husk and psyllium husk powder
Chipotles in Adobo work well in providing elasticity and binding in
baking. A rich source of fibre. Found in select
A chipotle is a smoked and dried jalapeno, supermarkets, health supplement stores or
and adobo is a delicious smoky sauce. online.
Available in most supermarkets (in the
Sukrin Sweeteners
Mexican section).
Garlic and Ginger Sauce

Sukrin sweeteners provide a low carb
replacement for sugar, brown sugar, icing
Huy Fong Foods produce a delicious chilli sugar, golden syrup, honey or glucose syrup.
garlic sauce without any added sugar. Behaving very similar in recipes to their sugar
Sriracha is a good substitute. Available in equivalents. For all nutritional information
select supermarkets. please refer to the Sukrin Australia website
www.sukrin.com.au
Golden Flax Meal

Tajin Seasoning
High in protein, fibre and fats, flax offers
a rich source of magnesium, thiamine, A tangy chilli and lime seasoning that is
potassium and phosphorus. Found in select amazing. I have created a recipe, but I am
supermarkets and health food shops. Store unsure how many of you have access to
in the fridge to avoid flaxseeds going rancid. lime powder or are willing to dehydrate it. A
Mill golden flax seeds 10 seconds/speed 10 in suitable substitute would be lemon pepper.
Thermomix® or similar to produce flax meal. Available online or at Dan Murphys.
Hemp Seeds Whey Protein isolate
Full of healthy fats, protein, and rich in both Whey protein is a protein supplement created
omega-3 and omega-6. Hemp seeds are from separating components from whey. It
great for everything from bars, protein balls, also works fabulously in baked goods and
breads, cereals and more. Available in most is beneficial at creating the perfect crumb in
supermarkets. pastry and cakes. Available in supermarkets,
health and supplement stores refer to
www.elitehealthsupplements.com.au
Xanthan Gum
Xanthan gum is available in select
supermarkets, health food shops or online.
68
Index
A
s O
r
Aussie Beef Pies............................................................................................ 10 Old Bay Seasoning ...............................................52
B
Old Bay Celery Tartare Sauce.............................14
Bacon & Egg Bruffins .......................................... 30 One Tray Taco Roll-Ups .......................................22
Bacon, Jalapeno Cheesy Pretzel Bombs ......40 P
Bacon Pancake Dippers ....................................40 Pancake Batter ......................................................40
Bacon & Zucchini Slice .........................................28 Parmesan & Onion Bagels .................................52
Beef & Feta Gozleme ............................................36 Pepita Taco Crackers............................................ 50
Berry Frosting..........................................................58 Posh Fish Fingers....................................................14
Black Salted Caramel ...........................................66
Q
Brownie Bars ...........................................................66
Quick Buns ............................................................... 57
Bolognese Sausage Rolls....................................34
Bondi Bacon Club With Chipotle Mayo ..........32 R
C Raspberry White Chocolate Muesli Bar ......... 60
Cheese Pops ........................................................... 46 Red Sauce.................................................................38
S
Chicken Nuggets ...................................................... 8
Chipotle Mayonnaise............................................32
Sco-Nuts ...................................................................58
Chocolate Nowheaten Biscuits ........................ 64
Shaker Spice Mix.................................................... 44
Chocolate Seedy Bars ..........................................62
Shortcrust Pastry ...................................................56
Crunchy Baked Popcorn Chicken Salad........ 44
Spinach & Feta Pockets .......................................22
F Summer Rolls ..........................................................26
Farmyard Chicken Nuggets ................................. 8 Supreme Pizza Muffin ...........................................16
T
Flat Bread..................................................................12
I Thai-Viet Pulled Chicken Sloppy Joes ............26

W
Italian-American Meatball Pide Sub ...............38
Italian Cheese & Bacon Scrolls ...........................12
Italian Meatballs ....................................................38 Western Omelette Quiche ..................................32
M
Wraps ..........................................................................18
Meg’s Chilli Beef .................................................... 20 V
Mustard Piccalilli ................................................... 48 Vegemite & Cheese Trail Mix ............................. 46
N Z
Newie Cheese Steak Wrap ...................................18
Zesty Vietnamese Pickle Salad........................ 30
Nut-Free Easy Pastry........................................... 57
Nut-Free Sandwich Bread ..................................54
69
MAD CREATIONS® LUNCH TIME KETO HANDBOOK
First published in 2019 by
Mad Creations® Pty Ltd
Thornton. NSW. Australia
ISBN 978-0-6482091-9-5
Digital Edition © 2019 ISBN 978-0-6484913-1-6
Text copyright © Megan Ellam of Mad Creations® Pty Ltd
All rights reserved. No part of this book, written and/or photographs can be reproduced in any form
without the written consent of the content owner and publisher. This includes photocopying, screenshot,
photographing, commercial reproduction and upload to social media.
Megan Ellam and Mad Creations® are in no way paid or endorsed by Thermomix® in Australia or Vorwerk
International AG. “Thermomix®” is a registered trade mark of Vorwerk International AG (Vorwerk)
in Australia & New Zealand and Thermomix ® in Australia Pty Ltd (Thermomix® in Australia) is its
authorised user and exclusive distributor in Australia and New Zealand of Thermomix® products. Neither
company supports, authorises or endorses this site or book”.
Nutritional information provided is only to be used as a guide and may vary due to brands, products, or
programs used. It is recommended that you calculate your own nutritional macros to suit your needs.
The moral rights of the author has been asserted.
A copy of this book is held at the National Library of Australia
Design by Retta Laraway @lookseedesign | www.looksee.design
Photography by Megan Ellam
All recipes by Megan Ellam
Editor Susan Kleidon
Bespoke Pottery by All Fired Up
Lunch Boxes/Yum Boxes from https://minihippo.com.au/
Testing team Sue Kleidon, Christine Russell, Terri Kidd, Lynda Watters, Jan Kelly,
Emma Sharkey, Theresa Hunt, Debra Calderwood, Suzanne Bowden, Robyn
McEvoy, Rachel Loew Tschumper, Jenni French, Janet Newing, Leanne Dicken,
Tammy Broad, Natusha Joy, Erika Weatherstone, Hayley Stephenson, Hollie
McDonald, Mia Jenkins and Melissa Lyras.
A big thanks to you!

I am so lucky to be able to write cookbooks and spread the word about the Ketogenic diet through my
books and social media. After being diagnosed insulin resistant in 2017, I went on to lose more than 30
kilograms, through the Ketogenic diet. Since then I have self-published 6 cookbooks plus a huge range of
digital Keto cookbooks. I have never felt as healthy and as energised as I do, following this lifestyle.
You can follow my journey and recipes on my website www.madcreationshub.com or meal and recipe
program, The 365. To all my social media supporters and network, thank you for being there and allowing
me to do what I love the most!
70
about the
s Author r
“Keto blogger and author Megan Ellam, published her first keto cookbooks Flavour
and Real Food Real Fast in 2017. Since then, she has been on a keto bender and published
18 cookbooks and eBooks, including books such as Keto Eats and Fresh & Easy Keto.
Megan is absolutely passionate about food

and the Ketogenic diet.
Her mantra is low carb, tasty and easy.
Megan lives the simple life with her partner in love and business,
Dave, and their well-loved and very spoilt miniature pinscher Stormy.
Her popularity on social media is a growing force of thousands of passionate devotees.
You can connect with Megan on

Facebook at facebook.com/ketomegan or on Instagram @meganellam.
You can also visit her website, www.madcreationshub.com,
and subscribe to keep up with EVERY new recipe and book release.”
back page
Eat better than ever.

#deliciouslyketo
ISBN 978-0-6482091-9-5
9 780648 209195
72

Lunch Time Keto

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Lunch Time Keto

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L un ch

To all of our social ememediaevery

'It must not only taste delicious

100 g broccoli (or vegetable of choice) CoNvEnTiOnAl MeThOd

will result in a drier texture.

1 batch Nut Free Easy Pastry CoNvEnTiOnAl MeThOd

FILLING 4. Add mince, oregano, garlic salt, onion

FLAT BREAD 1. Preheat oven to 170˚C. Line a large baking

OLD BAY CELERY 4. Preheat oven to 200˚C. Line a large

100 g mayonnaise 5. Remove fish mix and slice into 14-16

30 g unsalted butter CoNvEnTiOnAl MeThOd

Note: 4. Follow instructions from Step 4 above.

Muffins will keep up to 3 days in

1 tablespoon unsalted butter 1. Place sirloin in freezer for 30-45 minutes.

2 eggs 2. Mix all ingredients until smooth.

1 teaspoon chipotle powder CoNvEnTiOnAl MeThOd

200 g cheddar cheese, grated 1. Preheat oven to 180˚C. Line a

SPINACH & FETA

1 batch Nut-Free Easy Pastry 1. Preheat oven to 180˚C. Line a large

120 g mozzarella, grated 1. Place 4 x 30g of grated cheese into the

BACON & EGG

muffin tray or small ramekins.

1. Preheat oven to 180˚C. .

1 tablespoon olive oil 2 tablespoons tomato paste

CoNvEnTiOnAl MeThOd ThErMoMiX® MeThOd

1 tablespoon olive oil 60 g feta, crumbled

CoNvEnTiOnAl MeThOd ThErMoMiX® MeThOd

100 g cream cheese, softened 3. Follow instructions for Bagel Dough.

12 streaky bacon rashers, 1. Cook bacon until crispy. Reserve.

1. Combine chicken and all marinade ingredients in a large bowl.

200 g hard cheese, 1. Line a large baking tray with baking

Cheese pops will keep fresh in an

250 g cauliflower, 1. In a large bowl combine cauliflower,

500 ml white wine vinegar

160 g pepita meal CoNvEnTiOnAl MeThOd

I do the "tap test". I tap each

BAGEL/PRETZEL DOUGH 1. Preheat oven to 170˚C. Line a large baking

Old Bay Seasoning

1. Combine all ingredients.

60 g butter CoNvEnTiOnAl MeThOd

60 g golden flax meal CoNvEnTiOnAl MeThOd

Sweet a minimum 2 hours.

Variety ThErMoMiX® MeThOd

tablespoon of sweetener, of choice 2. Add cream cheese, egg, and vinegar.

and 1 teaspoon of vanilla in Step Turbo/2 seconds.

rolling out, it is easier to place in

140 g mozzarella, grated 2 tablespoons hemp seeds

CoNvEnTiOnAl MeThOd ThErMoMiX® MeThOd

NUT-FREE EASY PASTRY

Note: until it comes together and is no longer

Dough will be foamy and sticky

70 g golden flax meal CoNvEnTiOnAl MeThOd

BERRY FROSTING ThErMoMiX® MeThOd

30 g golden flax meal 1 teaspoon vanilla extract

5. Spread mixture into prepared pan. Bake

50 g pepitas 1. Preheat oven to 160˚C. Line a 20cm x

60 g golden flax meal 50 g cold cream cheese, cubed

CoNvEnTiOnAl MeThOd ThErMoMiX® MeThOd

150 g dark chocolate 1 teaspoon salt flakes

Garlic and Ginger Sauce

Golden Flax Meal

Hemp Seeds Whey Protein isolate

I Thai-Viet Pulled Chicken Sloppy Joes ............26