Keto Diet

Keto coconut gruel

Everything you will need:coconut flower, psyllium husk, coconut oil or butter, coconut cream,
one egg, sugar free sweetener like stevia, monk fruit etc , frozen berries of choice.
Mix together an egg, coconut flour, psyllium husk powder, and a pinch of salt. On medium heat
melt an ounce of butter or coconut cream, then add the mixed egg and stir till smooth and soft.
add any array of berry or seed you prefer then its ready to eat
thoughts:
A much needed break from the simple egg and meat breakfast, I love to add cinnamon or sugar
free chocolate syrup to make it a sweet dessert. all and all a great dish i much prefe

Zucchini spaghetti and meatballs

You’ll need about two zucchinis, you will also need a spiralizing device to make the “noodles”, a
food processor might also work if you have the right blades. Make both zucchinis into noodles
than take out about a pound of ground beef and season with salt, pepper, garlic powder, and
Basil, add to a large pan a tablespoonful oil and add your beef, cook on medium for around
eight minutes it should start to look nice and brown, then add in your favorite pasta sauce, (if
you don’t want it to be too thick you can also add a bit of water) mix and keep on medium for
about ten more minutes, add the zucchini noodles and cook for three more minutes. And that’s
it, plate and enjoy.

Cheese crust pizza

Preheat the oven to 350° then in a bowl add two eggs, cheese, italian seasoning, and garlic salt.
Mix together and put it on a baking tray with parchment paper then put it in the oven for around
10 to 15 minutes. Take out the pizza and add some pizza sauce to it, use about two handfuls of
mozzarella to cover the bread and add pepperoni all over the pizza, (onion and bell pepper are
my favorite pizza toppings) put back into the oven for 5 to 7 minutes and its ready, plate and
enjoy.

Keto one pot chili

Take one pound of ground beef, an onion, jalapeño, bell pepper, and two cloves of garlic and
mince all of them together, add two tablespoons of avocado oil to a large pot. Keep the pot on
medium low heat and add all together the meat and veggies, add a pinch of salt, pepper, and
two tablespoons of chili powder, once the meat begins to brown add some tomato paste and
half a cup of water, keep stirring until properly mixed. keep on low for about 10 minutes. serve
with some low carb toast and enjoy.

Keto teriyaki bowl

Grab your chicken or beef of choice, season with pepper and cook on medium high heat with
olive oil until fully cooked, for the teriyaki sauce add into a bowl one cup soy sauce, add two
tablespoons avocado oil, sesame seeds, two tablespoons of sugar free brown sugar, teaspoon
powdered ginger, one finely minced clove of garlic, and 0.25g of xanthan gum. Now steam or
cook your veggie of choice, I recommend broccoli, carrot, jalapeño, celery, and zucchini. Once
the veggies soften add in the chicken and the sauce for about four to five minutes, add a bed of
cauliflower rice. plate and enjoy.

Curry and cauliflower rice.

Dice one onion, jalapeño, and cilantro. Mash or blend together. In a medium pan add two
tablespoons of butter, add the mash, stir for 5 min constantly, add two teaspoons chili powder,
ground turmeric, ground cumin,and paprika, Add celery salt. Then add 2/3 can of tomato paste
or sauce and add a small amount of water. Cut chicken into strips or cubes and add to the pan.
Add a cup of either heavy cream or evaporated milk. Cook for about 8 min flipping regularly.
Once the chicken is done, plate and enjoy.

keto fried chicken

For the breading you are going to need some almond powder or whey isolate protein powder. add about 50g to a bowl, add pinch of salt and pepper, teaspoon mustard powder, garlic powder, thyme, and basil, mix thoroughly. In a separate small bowl crack an egg and add two tablespoons of water and whisk, dip your chicken into the egg coating both sides for each piece, right after the egg, coat the chicken in the protein/almond flower mix. Now it’s ready to fry. Fill a medium pan halfway with canola oil and keep on medium high heat for about a minute, then carefully add the chicken to avoid splash damage, make sure to cook both sides evediet depending on the size of chicken it should take between seven to ten minutes for each piece on medium flipping each one to two minutes.

Keto Diet

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