Chapter Seven:

MAIN MEALS

Sustaining any diet or eating plan on a long-term basis often boils down to knowing what to put on the dinner table every night. The evening meal traditionally contains the highest amount of protein, since meat, poultry, or fish often features as the main course—and the good news is, these foods are totally keto-friendly. Just be sure to prepare them with ingredients that are high in healthy fats, such as ghee, olive oil, homemade mayonnaise, avocados, or nuts. Always remember to opt for pastured poultry, grass-fed meat, and sustainable, wild-caught fish as much as your budget will allow.

PALEO CHICKEN NUGGETS

You’ll love this healthy alternative to the popular take-away meal.

4 SERVINGS

15 MINS

30 MINS

INGREDIENTS

1 1/2 pounds (680 g) chicken breast, skinless and boneless

1/2 teaspoon salt

1 large egg

1 tablespoon (15 ml/0.5 fl oz) almond milk or coconut milk

1 cup (100 g/3.5 oz) almond flour

1 teaspoon paprika

1 teaspoon onion powder

1 teaspoon garlic powder

1/3 cup (30 g/1.1 oz) grated Parmesan cheese or more almond flour

2 tablespoons (30 g/1 oz) coconut oil or ghee

Optional: 1/4 cup (65 g/2.3 oz) Spicy Chocolate BBQ Sauce (here), Ketchup (here), Dijon Mustard (here) or Mayonnaise (here), to serve

NUTRITION FACTS PER SERVING

Total carbs: 6.3 g

Fiber: 2.8 g

Net carbs: 3.5 g

Protein: 46 g

Fat: 28.3 g

Energy: 463 kcal

Macronutrient ratio: Calories from carbs (3%), protein (41%), fat (56%)

Preheat the oven to 400°F (200°C, or gas mark 6). Using a paper towel, dab any excess moisture from the chicken. Dice the chicken breasts into medium-sized pieces and season with half of the salt.

Mix the egg with the almond milk and season with the rest of the salt. Place the chicken pieces into the egg mixture.

Mix the dry ingredients (the almond flour through the grated Parmesan cheese) and pour into a large baking sheet.

Lift up each piece of chicken, let some of the egg mixture drip off, and then transfer to the baking sheet. (Avoid dribbling in any excess egg mixture or else it will clump up the dry ingredients.) Cover all sides of the chicken pieces with the dry mixture. Do this in batches and do not overfill the baking sheet.

Move the coated chicken nuggets to a baking sheet lined with parchment paper, drizzle with ghee, and transfer to the oven. Cook for about 15 minutes until lightly golden. Remove the tray from the oven and let cool for a few minutes. Serve with Spicy Chocolate BBQ Sauce, Mayonnaise, Ketchup, or Dijon Mustard.

TIP

For a nut-free alternative, try powdered pork rinds instead of almond flour.

CHICKEN SATAY WITH “PEANUT” SAUCE

I’ve adjusted this popular Asian dish to suit a paleo, keto-friendly diet—and I think it’s even better than the traditional take-out version!

4 SERVINGS

15 MINS

20 MINS + CHILLING

INGREDIENTS

Chicken

1.3 pounds (600 g) chicken thighs

2 tablespoons (30 ml/1 fl oz) each coconut aminos, lemon juice and coconut oil

2 cloves garlic, crushed

1/4 teaspoon salt

2 medium (30 g/1.1 oz) spring onions or chives

Satay Sauce

1/2 cup (130 g/4.6 oz) Toasted Coconut Butter (here) or almond butter

1/2 cup (120 ml/4 fl oz) coconut milk or heavy whipping cream

1 tablespoon (15 ml/0.5 fl oz) each coconut aminos, fish sauce and lemon juice

2 teaspoons freshly grated ginger

1 clove garlic, crushed

1/4 teaspoon salt

NUTRITION FACTS PER SERVING

Total carbs: 9.8 g

Fiber: 3.9 g

Net carbs: 5.8 g

Protein: 34.1 g

Fat: 39.6 g

Energy: 515 kcal

Macronutrient ratio: Calories from carbs (5%), protein (26%), fat (69%)

Dice the chicken thigh meat and place it in a bowl with the coconut aminos, lemon juice, and crushed garlic and season with salt. Marinate in the fridge for at least 1 hour or overnight.

Meanwhile, prepare the satay sauce. Put all the ingredients in a bowl and mix until well combined.

Preheat the oven to 475°F (245°C, or gas mark 9) or, ideally, broil (500°F [260°C, or gas mark 10]). Remove the chicken from the fridge and pierce onto skewers. Drizzle each skewer with coconut oil, turning to coat on all sides, and place on a rack on top of a baking sheet. Transfer to the oven and cook for about 10 minutes. Turn the skewers over halfway through the cooking process.

Remove the chicken from the oven and let it cool before transferring to a serving plate. Garnish with chopped spring onion and serve with the prepared satay sauce.

◁ SPATCHCOCK BBQ CHICKEN

There’s no better way to cook chicken than to spatchcock it. It’s ready in a fraction of the time it takes to roast a chicken, and it’s crispy on the outside but so juicy on the inside.

4 SERVINGS

10 MINS

50 TO 60 MINS

INGREDIENTS

1 whole chicken (about 1.4 kg/3 lb, bones included)

2 tablespoons (5 g/0.2 oz) chopped fresh herbs or 2 teaspoons dried (oregano, basil, thyme)

1 tablespoon (7 g/0.3 oz) paprika

1 teaspoon onion powder

1 teaspoon garlic powder

1/4 teaspoon chile powder

1/4 teaspoon freshly ground black pepper

1 teaspoon salt

1 lemon, halved and juiced

2 tablespoons (30 g/1.1 oz) ghee or butter

1/2 cup (120 ml/4 fl oz) chicken stock or Bone Broth (here)

NUTRITION FACTS PER SERVING

Total carbs: 3.3 g

Fiber: 1.1 g

Net carbs: 2.2 g

Protein: 29.1 g

Fat: 31.8 g

Energy: 412 kcal

Macronutrient ratio: Calories from carbs (2%), protein (28%), fat (70%)

Preheat the oven to 400°F (200°C, or gas mark 6). Remove the chicken from the fridge and let it sit on the kitchen counter while you prepare the seasoning.

To make the seasoning, wash and chop the herbs, if using fresh herbs. Mix with the paprika, onion powder, garlic powder, chile powder, black pepper, and salt.

Put the chicken on a cutting board, breast-side down. Using kitchen scissors, start snipping the chicken where its backbone cuts down from the tail along each side. Keep the backbone to make chicken stock (here) or Bone Broth (here).

Open the chicken and cut the cartilage covering the breastbone using a sharp knife. Rub some of the seasoning and lemon juice inside the chicken. Flip the chicken over and press down to flatten it.

Using your fingers, rub the ghee or butter under the skin. To do this, simply pull up the skin of the chicken and massage the fat into the flesh. Spread the remaining ghee on top of the skin: this will help the skin become crispy. Rub the chicken with the rest of the seasoning and squeeze the remaining lemon juice all over.

Push the tips of the wings behind the breastbone where the neck is. Place the chicken cut-side down in a baking sheet. Place the lemon halves on the sheet and pour in the chicken stock. Cook in the oven for 45 to 50 minutes. Baste the juices over the chicken once or twice during the cooking process.

The chicken is done when a meat thermometer in the breast meat reaches 150°F (65°C) and the thighs 170°F (77°C). Remove from the oven and let rest for 10 to 15 minutes before cutting it in quarters. Try it with Grated Green & Feta Salad (here).

TIP

For even crispier chicken, line a rimmed baking sheet with parchment paper or aluminum foil. Place a roasting rack on the tray, top with the chicken, and bake. The rack keeps the chicken above the baking sheet so air can circulate under it as it cooks.

◁ CHICKEN KIEV

Rich and decadent—but keto-friendly!—this is the last word in comfort food. As always, seek out the best ingredients: pastured chicken breast, grass-fed butter, and pastured bacon.

4 SERVINGS

20 MINS

1 HOUR 30 MINS

INGREDIENTS

Chicken

4 slices (60 g/2.1 oz) of thinly-cut bacon

1 large egg

4 medium (480 g/16.9 oz) chicken breasts

2 tablespoons (30 g/1.1 oz) ghee or coconut oil

Breading

1/4 cup plus 1 tablespoon (35 g/1.3 oz) almond flour

1/4 cup plus 1 tablespoon (50 g/1.8 oz) flax meal

1/3 cup (30 g/1.1 oz) grated Parmesan cheese or more almond flour

Pinch salt

Herb Butter

1/4 cup (56 g/2 oz) butter or ghee, softened to room temperature

2 tablespoons (8 g/0.3 oz) chopped fresh parsley

2 tablespoons (5 g/02. oz) chopped fresh basil

2 cloves garlic, crushed

Salt and freshly ground black pepper to taste

NUTRITION FACTS PER SERVING

Total carbs: 5.8 g

Fiber: 4 g

Net carbs: 1.8 g

Protein: 36 g

Fat: 38.3 g

Energy: 510 kcal

Macronutrient ratio: Calories from carbs (1%), protein (29%), fat (70%)

Prepare the herb butter. Mix the softened butter with the chopped herbs and crushed garlic. Season with the salt and black pepper and place on parchment paper. Roll the paper around the butter to shape it and then tighten and twist the ends of the parchment. Place in the fridge to firm up for about an hour.

Fry the bacon in a pan greased with 1 tablespoon (15 g/0.5 oz) of the ghee until crisp. Transfer to a plate to cool and then crumble or cut into small pieces.

Prepare the breading by mixing the almond flour, flax meal, and Parmesan on a large plate. Season with salt.

Crack the egg into a separate bowl and then whisk it and season with salt.

When the butter is chilled and firm, stuff the chicken breast. Set the chicken breast on a cutting board and use a sharp knife to cut the thickest part of it, creating a long pocket. Angle your slice diagonally, rather than horizontally, to prevent too much of the filling from leaking out. Don’t cut the breast all the way through or the butter will seep out when heated.

Slice the herb butter into small pieces. Squeeze a slice of butter into the pocket you’ve cut in the chicken. Add some crumbled bacon and squeeze in more herb butter. Fold and seal the pocket tightly. Repeat for all the chicken breasts.

Preheat the oven to 350°F (175°C, or gas mark 4). Dip each chicken breast in the egg and let any excess drip off before dredging the chicken in the breading. Evenly coat the chicken on all sides. Set aside.

Add another tablespoon (15 g/0.5 oz) of the ghee to the pan in which you cooked the bacon and set to a medium-high heat. Once the pan is hot, fry each chicken breast for 2 to 3 minutes per side. Work in batches as needed. To keep the breading from getting stuck to the pan, make sure the pan is really hot. Avoid turning the chicken too soon and do not turn more than once to keep the breading from falling off.

Gently transfer the breasts into a baking dish and cook in the in the oven for 10 minutes. When done, remove the chicken from the oven and set on a cooling rack for a few minutes.

◁ BUFFALO CHICKEN WINGS WITH RANCH DRESSING

These crispy chicken wings are a healthy version of the popular bar snack. Make them into a meal by serving them with freshly-cut vegetables or Creamy Keto Coleslaw (here).

4 SERVINGS

10 MINS

35 MINS + CHILLING

INGREDIENTS

1/4 cup (60 g/2.1 oz) Spicy Chocolate BBQ Sauce (here)

1 tablespoon (15 ml/0.5 fl oz) extra virgin olive oil

5 pounds (2.3 kg, approximately 20 to 24 pieces) chicken wings

1 tablespoon (7 g/0.25 oz) paprika

1 teaspoon each onion powder and garlic powder

1/2 teaspoon salt

Freshly ground black pepper

2 tablespoons (30 g/1.1 oz) ghee or coconut oil

Ranch Dressing

1/4 cup (60 g/2.1 oz) sour cream or creamed coconut milk

1/4 cup (60 ml/2 fl oz) heavy whipping cream or more coconut milk

1/2 cup (110g/3.9 oz) Mayonnaise (here)

2 medium spring onions or chives (30 g/1.1 oz)

1 clove garlic, crushed

2 tablespoons (8 g/0.3 oz) chopped fresh parsley

1 tablespoon (4 g/0.1 oz) chopped fresh dill

1 tablespoon (15 ml/0.5 fl oz) apple cider vinegar

1/4 teaspoon paprika

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING (5 to 6 wings)

Total carbs: 5.4 g

Fiber: 1.6 g

Net carbs: 3.8 g

Protein: 28.5 g

Fat: 59.4 g

Energy: 669 kcal

Macronutrient ratio: Calories from carbs (2%), protein (17%), fat (81%)

Mix the Spicy Chocolate BBQ Sauce with the olive oil and then rub the mixture all over the chicken wings. Let the wings marinate in the fridge for at least an hour or overnight: the longer you marinate the wings, the more flavorful they’ll be.

Once the chicken has had time to marinate, remove the wings from the fridge. Mix the paprika, onion and garlic powder, salt, and black pepper in a small bowl.

Preheat the oven to 400°F (200°C, or gas mark 6) and line a baking sheet with parchment paper. Place the chicken wings on a cutting board and discard any remaining marinade left in the bowl. Sprinkle the spice mix on all sides of the chicken.

Heat a large pan greased with ghee over a medium-high heat. When hot, add the chicken wings. Working in batches of four, fry the wings quickly on both sides, just for half a minute, and then place on the baking sheet. This will help the wings crisp up and will enhance the flavor.

When all the wings are ready, transfer the tray to the oven and bake for 20 to 25 minutes. Keep an eye on them to prevent burning. Meanwhile, prepare the ranch dressing. Mix all the ingredients in a small bowl and set aside. When the wings have cooked through, remove the tray from the oven. Serve the wings with the ranch dressing.

TIP

There are several options for dairy-free substitutes when making ranch dressing. Try smooth nut or coconut butter, mayonnaise, coconut milk, or almond milk. If the dressing isn’t thick enough, add a tablespoon (13 g/0.5 oz) of ground chia seeds and set aside for 5 to 10 minutes. If the dressing is too thick, add some almond or coconut milk or water.

◁ CRISPY BBQ CHICKEN DRUMSTICKS

These “breaded” drumsticks taste so much better than their fast-food counterparts! Serve them with Zucchini Fries (here) or Creamy Keto Coleslaw (here).

5 SERVINGS

15 MINS

1 HOUR + MARINATING

INGREDIENTS

Chicken Drumsticks

1/4 cup (60 g/2.1 oz) Spicy Chocolate BBQ Sauce (here)

1 tablespoon (15 ml/0.5 fl oz) extra virgin olive oil

2.6 pounds (1.2 kg, approx. 10 pieces) chicken drumsticks

Breading

3/4 cup (75 g/2.6 oz) almond flour or 1 cup (50 g/1.8 oz) ground pork rinds

1/4 cup (40 g/1.4 oz) flax meal

1 teaspoon paprika

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon baking soda

1 teaspoon cream of tartar

1/4 teaspoon salt

Freshly ground black pepper, to taste

2 tablespoons (30 g/1.1 oz) ghee or coconut oil

NUTRITION FACTS PER SERVING (2 drumsticks)

Total carbs: 7.8 g

Fiber: 4.3 g

Net carbs: 3.5 g

Protein: 28 g

Fat: 33.3 g

Energy: 438 kcal

Macronutrient ratio: Calories from carbs (3%), protein (26%), fat (71%)

Mix the Spicy Chocolate BBQ Sauce with the olive oil. Set the chicken drumsticks into a large dish and pour the sauce-and-oil mixture over top. Let the drumsticks marinate in the fridge for at least an hour or as long as overnight.

Preheat the oven to 350°F (175°C, or gas mark 4). Meanwhile, prepare the breading by mixing together the almond flour, flax meal, paprika, garlic powder, onion powder, baking soda, cream of tartar, salt, and black pepper.

Dredge each drumstick in the breading and then set on a baking sheet lined with parchment paper. The BBQ sauce acts as “glue” that the breading sticks to. Do not place all the chicken in the breading at once or it will clump up. Spray or drizzle the breaded drumsticks with melted ghee and then bake in the oven for 45 to 50 minutes.

When done, remove from the oven and serve immediately or refrigerate and reheat later, if needed. If the breading gets soggy, simply bake the chicken in the oven for another 5 minutes to crisp up before serving.

TIPS

• You can use all sorts of ingredients to make low-carb “breading.” Mix your favorite spices and dried herbs with almond flour, coconut flour, flax meal, ground pork rinds, or grated Parmesan cheese.

• You can substitute 2 teaspoons of gluten-free baking powder for the baking soda and cream of tartar.

◁ THAI-STYLE CHICKEN STIR-FRY

This easy chicken dish can be made ahead in just a few minutes—perfect for days when you have no time to cook!

4 SERVINGS

15 MINS

20 MINS + MARINATING

INGREDIENTS

1 pound (450 g) chicken thighs, skin and bones removed

2 tablespoons (30 ml/1.0 fl oz) fish sauce

1 tablespoon (15 ml/0.5 fl oz) coconut aminos

2 (300 g/10.6 oz) sweet bell peppers, red, orange or yellow

2 medium (30 g/1.1 oz) spring onions

1 tablespoon (8 g/0.3 oz) freshly grated ginger

2 cloves garlic

1 small hot chile pepper

1/4 cup (56 g/2 oz) ghee or coconut oil

2 cups (100 g/3.5 oz) bean sprouts

1/4 cup (65 g/2.3 oz) Toasted Nut Butter (here)

1 tablespoon (15 ml/0.5 fl oz) lime juice

Salt and black pepper to taste

2 tablespoons (2 g/0.07 oz) fresh cilantro

NUTRITION FACTS PER SERVING

Total carbs: 11.3 g

Fiber: 4.2 g

Net carbs: 7.1 g

Protein: 25.9 g

Fat: 28.9 g

Energy: 405 kcal

Macronutrient ratio: Calories from carbs (7%), protein (27%), fat (66%)

Slice the chicken thighs into medium pieces and add the fish sauce and coconut aminos. Marinate in the fridge for at least an hour or overnight.

Meanwhile, prepare the vegetables: Wash and slice the bell peppers and spring onions. Peel and grate the ginger and crush the garlic. Wash, deseed, and dice the chile pepper.

Place half of the ghee in a large pan and heat over medium-high heat. Add the chicken to the hot pan and keep stirring until the chicken is cooked and all the sides are browned. Remove the chicken from the pan and set aside in a bowl.

Grease the pan with the remaining ghee; add the ginger, garlic, and chile pepper. Cook for 2 to 3 minutes over medium-high heat, stirring frequently. Add the sliced bell pepper and spring onion and then season with salt and black pepper. Cook for another 5 minutes and add the bean sprouts.

Cook for one more minute. Finally, add the chicken, Toasted Nut Butter, and lime juice and combine well. Cook until the chicken is heated through. Garnish with fresh cilantro and season with more salt if needed.

◁ CHICKEN CURRY MEATBALLS

Healthy and quick to prepare, this meal combines two of my all-time favorites: meatballs and chicken curry.

16 MEATBALLS

15 MINS

20 MINS

INGREDIENTS

1.1 pounds (500 g) ground chicken

1/4 cup (30 g/1.1 oz) coconut flour

1 large egg

2 cloves garlic, crushed

1/2 teaspoon ground turmeric

2 teaspoons curry powder

Salt to taste

2 tablespoons (30 g/1.1 oz) ghee or coconut oil

1 cup (240 ml/8 fl oz) coconut milk or heavy whipping cream

4 cups (480 g/16.9 oz) uncooked Cauli-Rice (here)

NUTRITION FACTS PER SERVING (4 meatballs + Cauli-Rice)

Total carbs: 11 g

Fiber: 4.2 g

Net carbs: 6.9 g

Protein: 30.6 g

Fat: 27.5 g

Energy: 410 kcal

Macronutrient ratio: Calories from carbs (7%), protein (31%), fat (62%)

Combine the minced chicken, coconut flour, egg, garlic, spices, and salt in a bowl. Using your hands, create medium-sized meatballs and set aside.

Heat the ghee in a large pan. When hot, drop in the meatballs. Cook for 3 minutes per side, turning until completely browned. Add the coconut milk and shake the pan to spread the milk. Cover with a lid and cook for about 10 minutes, until the meatballs are cooked through. (Cooking time depends on the size of the meatballs.)

Add the uncooked Cauli-Rice to the pan with the meatballs for the last 8 to 10 minutes of the cooking process or pan-fry and serve separately.

TIP

Make your own ground meat. Simply put the meat into a food processor and pulse until smooth. This allows you to choose the best cuts for your dishes and gives you complete control of what’s on your plate. For best results with ground chicken, use chicken thighs—they’re juicier and contain more fat than chicken breasts.

SIMPLE SHREDDED CHICKEN

This basic recipe yields two low-carb essentials that pop up in many of my recipes: tender chicken meat and homemade chicken stock.

ABOUT 6 CUPS (1.4 KG/3 LBS) MEAT

5 MINS

3 TO 10 HOURS

INGREDIENTS

1 whole chicken (about 1.4 kg/3 lb, bone included)

2 quarts (2 L/67.6 fl oz) or more of water

Optional: 1/2 teaspoon salt or seasoning of your choice (e.g., bay leaf, paprika, curry powder, pepper)

NUTRITION FACTS PER SERVING

Total carbs: 0 g

Fiber: 0 g

Net carbs: 0 g

Protein: 27.9 g

Fat: 23.4 g

Energy: 322 kcal

Macronutrient ratio: Calories from carbs (0%), protein (34.5%), fat (65.4%)

Wash the whole chicken in cold water and then pat it dry using a paper towel.

When boiling chicken in a regular pot: Place the chicken in the pot and fill with as much water as needed to cover the whole bird. Add your seasoning of choice and then cover the pot with a lid and bring the water to a boil. Next, reduce the heat to low and cook for at least an hour. The longer you cook the whole chicken, the more gelatin will be released from the joints and bones: I cook mine for about 3 hours. When done, the chicken should fall apart when scraped with a fork.

When using a slow cooker: Set the whole chicken into a slow cooker. For this method, you only need to use about 1/2 cup (120 ml/4.1 fl oz) water, but you can use more if you want to make more stock. Add your seasoning of choice and cook for 6 to 10 hours. Cooking time depends on your slow cooker: You can either cook it on high for about 6 hours, which I prefer, or low for up to 10 hours.

When the chicken is done, use tongs to transfer the whole chicken to a bowl to cool before shredding it. Use two forks or your hands to pull the meat off the bones and into bits. You can reuse the bones when making Bone Broth (here). Pour the chicken stock through a sieve and into airtight containers. Refrigerate for up to 3 days or freeze for up to 6 months.

CHICKEN CASSEROLE

All you need to make this filling chicken dish are a few basic low-carb ingredients.

6 SERVINGS

15 MINS

50 TO 55 MINS

INGREDIENTS

1.3 pounds (600 g) chicken thighs

1/4 cup (56 g/2 oz) ghee or lard

1 small (70 g/2.5 oz) white onion

3 cups (300 g/10.6 oz) white mushrooms

1 medium (500 g/17.6 oz) head broccoli

2 large eggs

1/2 cup (120 ml/4 fl oz) heavy whipping cream

Pinch of salt

1 cup (150 g/5.3 oz) blue cheese, crumbled

1/2 cup (56 g/2 oz) cheddar cheese, shredded

Freshly ground black pepper

NUTRITION FACTS PER SERVING

Total carbs: 9.6 g

Fiber: 2.9 g

Net carbs: 6.7 g

Protein: 33.4 g

Fat: 32.2 g

Energy: 468 kcal

Macronutrient ratio: Calories from carbs (6%), protein (29%), fat (65%)

Preheat the oven to 350°F (175°C, or gas mark 4). Dice the chicken thigh meat into medium-sized pieces. Grease a large pan with half the ghee, add the chicken, season with salt and black pepper, and cook over medium-high heat until browned on all sides. Place in a bowl and set aside.

Peel and slice the onion and wash and slice the mushrooms. Place the remaining ghee in the pan and, when hot, add the onion. Cook for about 3 minutes until translucent. Add the sliced mushrooms and cook for another 5 minutes, stirring frequently. Turn off the heat and set aside.

Wash the broccoli and cut it into small florets. (Don’t throw away the broccoli stem; simply peel the hard skin off and chop the rest into small pieces.) Crack the eggs into a bowl and whisk with the cream and a pinch of salt.

Place all the ingredients in a large casserole dish: the broccoli florets, chopped broccoli stem, mushrooms, browned chicken, and eggs with cream. Add the crumbled blue cheese and combine well. Bake in the oven for 25 to 30 minutes.

Remove the casserole from the oven and top with the grated cheddar cheese. Return the dish to the oven, increase the temperature to 400°F (200°C, or gas mark 6) and cook for another 5 to 7 minutes. When done, remove the casserole from the oven and let it cool slightly before serving. Season with black pepper to taste.

TURKEY LEG WITH TARRAGON

Roasting turkey with butter crisps up the skin and makes the meat soft and juicy. It’s a great source of potassium, too!

4 SERVINGS

10 MINS

2 HOURS + MARINATING

INGREDIENTS

2 turkey legs, bone in (1.8 kg/4 lb)

1/4 cup (120 g/4.4 oz) ghee, butter, or lard

1 bunch tarragon, about 1/4 cup (16 g/0.6 oz) chopped tarragon

1 tablespoon (6 g/0.2 oz) fresh orange zest (or 1/2 tablespoon/3 g/0.1 oz dried)

Salt and freshly ground black pepper

4 cloves garlic, crushed

1/2 cup (120 ml/4 fl oz) water, or more if needed

NUTRITION FACTS PER SERVING

Total carbs: 1.5 g

Fiber: 0.2 g

Net carbs: 1.2 g

Protein: 44.2 g

Fat: 28.9 g

Energy: 455 kcal

Macronutrient ratio: Calories from carbs (1%), protein (40%), fat (59%)

Pat the turkey dry with a kitchen towel and then rub in the ghee by lifting the turkey skin and massaging the ghee into the flesh. Rub more ghee on top of the skin and add chopped tarragon, orange zest, and crushed garlic. Season with salt and black pepper and let marinate in the fridge for at least 2 hours or overnight.

Remove the turkey from the fridge and keep at room temperature for about half an hour. Meanwhile, preheat the oven to 325°F (160°C, or gas mark 3). Set the turkey on a roasting rack in a roasting pan. Cover the pan with aluminum foil and place in the oven.

Cook for about 1 1/2 hours, pouring the pan juices over the meat every half hour during the cooking process. Make sure the juices don’t evaporate: pour in some water if needed. After 1 1/2 hours of cooking, remove the foil and increase the temperature to 425°F (220°C, or gas mark 7). Continue to roast for another 30 minutes or until the meat thermometer reads 175°F (82°C).

When done, remove from the oven and let rest for 15 to 20 minutes before serving. Pour the cooking juices over the meat and pair with butter-roasted green beans or asparagus with a splash of lemon juice.

TIP

You can roast the whole bird with these ingredients, if you like—just double the amount of spices and herbs in this recipe. A 10-pound (4.6 kg) turkey will take 2 1/2 to 3 hours to cook and will yield about 10 servings. If roasting a whole bird, let it rest for half an hour before serving: that’s how it becomes really tender and succulent!

ROAST DUCK WITH BRAISED CABBAGE

Duck meat is tender, delicious, and keto-friendly if eaten with the skin on. And it’s an amazing match for braised sweet-and-sour cabbage.

4 SERVINGS

20 MINS

2 HOURS

INGREDIENTS

Duck

1 duck or 4 duck quarters (about 1.4 kg/3 lbs, bones included)

1/4 teaspoon salt

Freshly ground black pepper

Braised Cabbage

1/2 head (300 g/10.6 oz) medium red cabbage, core removed

1 large (200 g/7.1 oz) turnip

1 small (70 g/2.5 oz) white onion

2 tablespoons (30 g/1.1 oz) ghee, lard, or duck fat

1 1/2 cups (225 g/8 oz) sauerkraut, drained

1/4 teaspoon ground cloves

2 tablespoons (30 ml/1 fl oz) apple cider vinegar

1/2 to 1 cup (240 ml/8 fl oz) chicken stock (here)

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING

Total carbs: 13 g

Fiber: 4.5 g

Net carbs: 8.5 g

Protein: 25.9 g

Fat: 46.5 g

Energy: 568 kcal

Macronutrient ratio: Calories from carbs (6%), protein (19%), fat (75%)

Preheat the oven to 400°F (200°C, or gas mark 6). Make sure you remove the giblets before cooking if using a whole duck.

Prick the duck’s skin all over with the tip of a sharp knife and season with salt and black pepper. Place the duck on a rack in a roasting pan and roast the duck for 1 hour 20 minutes to 1 hour 30 minutes (or 20 minutes per every pound [455 g] plus 20 minutes extra). When done, cover with aluminum foil and leave to rest for 15 minutes.

While the duck is cooking, prepare the cabbage. Wash and slice the cabbage and peel and grate the turnip. Peel and finely slice the onion. Grease a large pot with ghee and add the onion. Cook until translucent and then add the shredded cabbage, turnip, and drained sauerkraut. Add the ground cloves, vinegar, and chicken stock and mix well. Season with salt and black pepper to taste. (If you’re using a Dutch oven, you may not need any chicken stock, as only a small amount of water is lost during the cooking process.) Cover with a lid and cook on medium-low heat for about 30 minutes or until tender. Stir a few times to prevent burning.

When done, quarter the duck. Pour the duck fat in with the cabbage and mix well. Place the cabbage on a serving plate and top with the duck.

◁ TURKEY PATTIES WITH CUCUMBER SALSA

Throw these juicy turkey patties on the grill at your next summertime BBQ, then serve them alongside cucumber salsa and crispy greens.

16 PATTIES

15 MINS

20 MINS

INGREDIENTS

Turkey Patties

1.1 pounds (500 g) turkey, ground

1/2 cup (50 g/1.8 oz) almond flour

1 large egg

2 cloves garlic, crushed

1 small hot chile pepper, deseeded and

2 teaspoons Dijon Mustard (here)

2 tablespoons (30 ml/1 fl oz) lemon juice

2 tablespoons (8 g/0.3 oz) chopped fresh parsley

2 tablespoons (5 g/0.2 oz) chopped fresh basil

1/2 teaspoon salt

Freshly ground black pepper

2 medium (30 g/1.1 oz) spring onions, finely-sliced

2 tablespoons (30 g/1.1 oz) ghee or lard

Cucumber Salsa

2 medium (500 g/17.6 oz) cucumbers

1 jalapeño pepper (15 g/0.5 oz), halved and deseeded

1 clove garlic, crushed

1 tablespoon (15 ml/0.5 fl oz) apple cider vinegar

1 tablespoon (4 g/0.1 oz) chopped fresh dill

2 tablespoons (30 ml/1 fl oz) extra virgin olive oil

1/4 teaspoon salt

Freshly ground black pepper

Optional: 1 cup (230 g/8.1 oz) full-fat yogurt or sour cream

NUTRITION FACTS PER SERVING (4 patties + cucumber salsa)

Total carbs: 7.7 g

Fiber: 2.7 g

Net carbs: 5 g

Protein: 26.8 g

Fat: 38.3 g

Energy: 475 kcal

Macronutrient ratio: Calories from carbs (4%), protein (23%), fat (73%)

Put the turkey in a bowl and add the almond flour, egg, crushed garlic, chile pepper, Dijon mustard, lemon juice, parsley, basil, salt, and black pepper. Add one finely-sliced spring onion and leave the other for garnish. Mix all the ingredients until well combined and then use your hands to form small patties.

Heat the ghee in a griddle or regular pan and add the patties when hot. Don’t turn the patties too soon or they will stick to the pan. Cook the patties on each side until browned, working in batches and placing on a plate one at a time as they get cooked. Set aside.

Meanwhile, prepare the cucumber salsa. Wash the cucumber and grate into a bowl. Wash and finely chop the jalapeño pepper. Add all the remaining ingredients, including the yogurt or sour cream, if using, and mix until well combined. Serve with the turkey patties.

◁ BAKED SALMON & ASPARAGUS WITH HOLLANDAISE

This simple, elegant, healthy low-carb meal is ready in less than half an hour!

2 SERVINGS

5 MINS

25 TO 30 MINS

INGREDIENTS

2 large (400 g/14.1 oz) bunches asparagus

2 tablespoons (30 ml/1 fl oz) ghee or extra virgin olive oil

Salt and freshly ground black pepper, to taste

2 medium (300 g/10.6 oz) salmon fillets

2 servings Hollandaise Sauce (here)

NUTRITION FACTS PER SERVING

Total carbs: 9.5 g

Fiber: 4.3 g

Net carbs: 5.2 g

Protein: 39.9 g

Fat: 51.2 g

Energy: 649 kcal

Macronutrient ratio: Calories from carbs (3%), protein (25%), fat (72%)

Preheat the oven to 400°F (200°C, or gas mark 6). Clean the asparagus and snip off their woody ends. Arrange them on a baking sheet and toss with half of the ghee. Season with salt and pepper.

Place the salmon on another baking sheet and drizzle with the remaining ghee. Season with salt and black pepper and set in the oven, along with the asparagus, for 20 to 25 minutes.

While the fish and asparagus are baking, make the Hollandaise sauce. When done, place the asparagus and salmon on a serving plate and top with the Hollandaise sauce. Serve immediately.

◁ BAKED TUNA “PASTA”

Wide zucchini “noodles” offer a healthy alternative to pasta in this keto-friendly tuna bake.

6 SERVINGS

15 MINS

35 MINS

INGREDIENTS

1 medium (100 g/3.5 oz) red onion

2 cups (200 g/7.1 oz) white mushrooms

1/4 cup (56 g/2 oz) ghee or butter

3 medium (600 g/21.2 oz) zucchini

1/2 cup (125 g/4.4 oz) Pesto (here)

1 teaspoon dried oregano

2 teaspoons dried basil

3 cups (450 g/15.9 oz) canned tuna, drained

1 cup (110 g/3.9 oz) shredded mozzarella cheese

1/3 cup (30 g/1.1 oz) grated Parmesan cheese

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING

Total carbs: 8.1 g

Fiber: 2.4 g

Net carbs: 5.7 g

Protein: 29 g

Fat: 25.7 g

Energy: 375 kcal

Macronutrient ratio: Calories from carbs (6%), protein (31%), fat (63%)

Preheat the oven to 375°F (190°C, or gas mark 5). Peel and slice the onion and then wash and slice the mushrooms. Grease a pan with the ghee and add the onion. Cook until translucent and then add the sliced mushrooms. Cook for about 5 minutes more and remove from the heat.

Meanwhile, wash and thinly slice the zucchini using a potato peeler or a vegetable spiralizer to create wide flat noodles. Drop the noodles into a large casserole dish and add the mushrooms, pesto, herbs, seasonings, and tuna. Sprinkle with the mozzarella cheese and mix well.

Top with the grated Parmesan cheese and bake in the oven for about 20 minutes. When done, remove from the oven and let it cool slightly before serving.

BRAISED SALMON WITH SPINACH CREAM SAUCE

Salmon is a healthy fatty fish high in omega-3 fatty acids, and it’s great with this silky spinach and cream sauce.

4 SERVINGS

15 MINS

35 MINS

INGREDIENTS

Salmon

4 salmon filets (600 g/21.2 oz)

1/4 teaspoon salt

2 tablespoon (30 ml/1 fl oz) lemon juice

Spinach cream sauce

3 tablespoons (45 g/1.5 oz) ghee or extra virgin olive oil

2 cloves garlic, crushed

2 medium (30 g/1.1 oz) spring onions, finely sliced

2 large bags spinach, fresh (400 g/14.1 oz) or frozen (435 g/15.3 oz)

1/2 cup (120 ml/2 fl oz) heavy whipping cream or coconut milk

1 cup (40 g/1.4 oz) fresh basil,

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING

Total carbs: 5.9 g

Fiber: 2.5 g

Net carbs: 3.5 g

Protein: 36.2 g

Fat: 32 g

Energy: 460 kcal

Macronutrient ratio: Calories from carbs (3%), protein (32%), fat (65%)

First, cook the salmon. Fill a steaming pot with about 2 inches (5 cm) of water. Bring the water to a boil over high heat. Season each salmon fillet with a pinch of salt and drizzle with fresh lemon juice. Reduce the heat to medium and place the salmon in the steaming basket. Cover with a lid and cook for 8 to 10 minutes or until the salmon flesh is opaque and separates easily with a fork.

Next, prepare the sauce. Wash and dry the spinach if using fresh. Heat the ghee in a pan and add the garlic and spring onion. Then, add the spinach and cook over medium heat for 1 to 2 minutes or until wilted. Pour in the cream and cook until it has reduced by about half. Add the finely chopped basil and a splash of lemon juice and season with salt and black pepper. Take it off the heat and set aside for 5 minutes.

To cream the sauce, use a hand blender or pour the mixture into a food processor and pulse until smooth. Set the salmon on a serving plate and top with the sauce. Serve with Shaved Asparagus with Parmesan Cheese (here) or Mediterranean Cauli-Rice (here).

SARDINE LETTUCE CUPS

Sardines are one of the most underestimated superfoods. They’re high in healthy omega-3 fatty acids; they’re sustainable and very reasonably priced; and their edible bones are rich in minerals!

4 SERVINGS

5 MINS

15 MINS

INGREDIENTS

12 to 15 fresh sardines or 6 tins of sardines (600 g/21.2 oz)

1 cup (150 g/5.3 oz) cherry tomatoes, chopped

1 large (150 g/5.3 oz) green pepper, sliced

1 medium (200 g/7.1 oz) cucumber, peeled and diced

1 small (60 g/2.1 oz) red onion

1 cup (150 g/5.3 oz) feta cheese

2 tablespoons (17 g/0.6 oz) capers

1/2 cup (50 g/1.8 oz) olives

1 tablespoon (15 ml/0.5 fl oz) lemon juice

1 teaspoon dried oregano

1/4 cup (60 ml/2 fl oz) extra virgin olive oil

Salt and freshly ground black pepper, to taste

4 small (400 g/14.1 oz) heads lettuce

NUTRITION FACTS PER SERVING

Total carbs: 10.3 g

Fiber: 3.4 g

Net carbs: 6.9 g

Protein: 37.4 g

Fat: 36 g

Energy: 478 kcal

Macronutrient ratio: Calories from carbs (5%), protein (30%), fat (65%)

If using fresh sardines, preheat the oven to 350°F (175°C, or gas mark 4). Clean the sardines thoroughly, making sure to remove the gills and insides. Rinse under running water to wash off any scales and remaining blood. (You can also ask your local fishmonger to do the cleaning for you.) Set the sardines on a rack and season with salt and pepper. Bake for about 10 minutes. When done, remove from the oven and let them cool. Tear the meat off the bones and place in a bowl. If using canned sardines, drain the liquids out of the can and place the sardines in a bowl.

Peel and slice the red onion. In another bowl, mix the tomatoes, green bell pepper, cucumber, and red onion. Add the crumbled feta cheese, capers, olives, lemon juice, oregano, and olive oil. Season with salt and black pepper, if needed. Add the sardine meat and mix well.

Tear off the lettuce leaves and then wash and pat dry with a kitchen towel. Serve the sardines on top of the lettuce leaves or just fold everything into a bowl and serve.

DEVILED MACKEREL SKEWERS

Like sardines and salmon, mackerel is a keto-friendly superstar. It’s high in omega-3 fatty acids, and it’s so tasty that it rarely needs seasoning. Choose your fish carefully, though: some kinds of mackerel may have high mercury levels.

4 SERVINGS

10 MINS

20 MINS + MARINATING

INGREDIENTS

6 mackerel fillets (600 g/21.2 oz)

2 cloves garlic, crushed

1/2 teaspoon flaked chile pepper or 1 teaspoon chopped fresh chile pepper

1 tablespoon (15 ml/0.5 fl oz) balsamic vinegar

1/4 cup (60 ml/2 fl oz) extra virgin olive oil

1 medium (110 g/3.9 oz) white onion

2 large (300 g/10.6 oz) green peppers

2 medium (200 g/7.1 oz) red, orange, or yellow peppers

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING

Total carbs: 10.6 g

Fiber: 3 g

Net carbs: 7.6 g

Protein: 29.5 g

Fat: 34.8 g

Energy: 476 kcal

Macronutrient ratio: Calories from carbs (6%), protein (26%), fat (68%)

Slice the mackerel into medium pieces. Place in a bowl and add the crushed garlic, chili flakes, balsamic vinegar, and olive oil. Season with salt and black pepper and marinate for at least 1 hour or overnight.

Peel the onion and cut it into thick slices, thick enough to be able to pierce with a skewer. Wash, deseed, and slice the bell peppers into medium pieces.

Set the oven to broil (500°F [260°C, or gas mark 10]). Make the skewers by piercing the mackerel, onion, and bell peppers in an alternating order. Set the skewers on a rack in a roasting pan and transfer to the oven. Cook for 5 minutes and toss with some of the oil left over from marinating. Cook for another 5 minutes until browned. Serve immediately.

GRILLED TROUT WITH LEMON & HERB BUTTER

Try making your own herb butter: it’s a snap, and it’ll add healthy fats and extra flavor to lots of your meals.

4 SERVINGS

15 MINS

40 MINS

INGREDIENTS

1/2 cup (110 g/3.9 oz) butter, room temperature

1/4 cup (12 g/0.4 oz) chopped fresh herbs (e.g., basil, parsley, oregano, thyme)

4 cloves garlic, crushed

1 tablespoon (6 g/0.2 oz) freshly grated lemon zest

Salt and freshly ground black pepper, to taste

4 trout fillets (600 g/21.2 oz)

2 tablespoons (30 g/1.1 oz) ghee or coconut oil

NUTRITION FACTS PER SERVING

Total carbs: 1.9 g

Fiber: 0.5 g

Net carbs: 1.4 g

Protein: 31.3 g

Fat: 35 g

Energy: 452 kcal

Macronutrient ratio: Calories from carbs (1%), protein (28%), fat (71%)

First, prepare the herb butter by mixing the butter, freshly chopped herbs, crushed garlic cloves, lemon zest, salt, and black pepper. Make sure the butter is at room temperature; otherwise, it will be difficult to mix. Spoon the butter onto a piece of parchment paper and roll up to create a small parcel. Twist the sides of the paper and place in the fridge for at least 30 minutes.

Meanwhile, prepare the trout. Grease each fillet with some ghee and season with salt and black pepper. Heat a large griddle or regular pan over a medium-high heat and grease with the remaining ghee.

When the pan is hot, place the fish in the pan, skin-side down, and fry for 2 to 3 minutes or until the skin is crispy and browned. Avoid turning too soon, as the meat may stick to the pan. Turn on the other side and cook for another 2 minutes. Take the pan off of the heat and let the fish rest for 10 minutes. The residual heat will cook the trout through without overcooking it.

To serve, place the hot trout on a serving plate and add a few slices of the herb butter. Try it with Steamed Broccoli with Blue Cheese Sauce (here).

◁ SWEET & SOUR CHILE PRAWNS

These zingy prawns can be a starter or a main course: just grab a grain-free tortilla, add the prawns plus your favorite low-carb fillings, and enjoy!

4 SERVINGS

15 MINS

20 MINS + MARINATING

INGREDIENTS

1/4 cup (56 g/2 oz) ghee or coconut oil

1 to 2 Thai chile peppers (45 g/1.6 oz)

4 cloves garlic, peeled and crushed

1 tablespoon (15 ml/0.5 fl oz) apple cider vinegar

2 tablespoons (30 g/1.1 oz) unsweetened tomato puree

2 tablespoons (30 ml/1 fl oz) fish sauce

1 bay leaf, crushed

1 teaspoon dried thyme

1 tablespoon (10 g/0.4 oz) erythritol or Swerve

5 to 10 drops liquid stevia

2 to 4 tablespoons (30 to 60 ml/1 to 2 fl oz) water

Salt and freshly ground black pepper, to taste

1.1 pounds (500 g) prawns, raw and peeled

1 bunch fresh cilantro and lime wedges, for garnish

Optional: Grain-free Tortillas (here)

NUTRITION FACTS PER SERVING

Total carbs: 4.2 g

Fiber: 0.8 g

Net carbs: 3.4 g

Protein: 19 g

Fat: 14.9 g

Energy: 225 kcal

Macronutrient ratio: Calories from carbs (6%), protein (34%), fat (60%)

First, make the chile sauce. Grease a large pan with the ghee. Wash, halve, and deseed the chile peppers and chop them into small pieces. Toss the chile peppers and garlic into the pan and cook for 2 to 3 minutes, stirring frequently. Add the apple cider vinegar, tomato puree, fish sauce, bay leaf, thyme, erythritol, liquid stevia, water, salt, and black pepper. Cook for another 5 minutes and keep stirring. Remove from the heat and let the sauce cool. Add the prawns (peeled, with or without tails) and coat in the chile sauce. Leave to marinate for at least an hour before cooking.

After marinating, return the pan to the heat and cook for just a few minutes until the prawns turn pink. (Alternatively, pierce the prawns with skewers and barbecue under a hot broiler.) Garnish with fresh cilantro and serve with lime wedges, leafy greens, sliced avocado, and Grain-Free Tortillas, if desired.

◁ HEALTHY FISH STICKS WITH TARTAR SAUCE

Beloved by kids everywhere, fish sticks are such a popular comfort food. Here, they get a healthy, low-carb makeover.

4 SERVINGS

15 MINS

45 MINS

INGREDIENTS

4 cod fillets, skinned and deboned (600 g/21.2 oz)

2 tablespoons (24 g/0.8 oz) coconut flour

1 large egg

1 tablespoon (15 ml/0.5 fl oz) freshly squeezed lemon juice

1 medium (15 g/0.5 oz) spring onion

3 tablespoons (20 g/0.7 oz) flax meal

1/3 cup (30 g/1.1 oz) grated Parmesan cheese, or pork rinds for a dairy-free alternative

1/2 teaspoon salt

Freshly ground black pepper, to taste

2 tablespoons (30 g/1.1 oz) ghee, melted, or coconut oil

Slaw

1/4 medium (250 g/8.8 oz) green or white cabbage

1/4 small (100 g/3.5 oz) red cabbage

1/2 fennel bulb (120 g/4.1 oz)

1 medium (15 g/0.5 oz) spring onion

1/4 cup (55 g/2 oz) Mayonnaise (here)

1 teaspoon Dijon Mustard (here)

Salt and freshly ground black pepper, to taste

Tartar sauce

1/2 cup (110 g/3.9 oz) Mayonnaise (here)

1 pickle (65 g/2.3 oz)

1 tablespoon (15 ml/0.5 fl oz) lemon juice

Salt to taste

NUTRITION FACTS PER SERVING

Total carbs: 13.1 g

Fiber: 6 g

Net carbs: 7.1 g

Protein: 35.1 g

Fat: 49.2 g

Energy: 631 kcal

Macronutrient ratio: Calories from carbs (5%), protein (23%), fat (72%)

Preheat the oven to 400°F (200°C, or gas mark 6). Prepare the fish sticks. Place the cod in a blender and pulse until smooth. Transfer the blended cod to a bowl and add the coconut flour, egg, lemon juice, and the spring onion. Season with salt and black pepper and mix until well combined.

Prepare the breading by mixing the flax meal, Parmesan cheese, salt, and black pepper.

Using your hands, form 12 fish sticks (3 per serving). Roll each one in the breading until completely coated. Place on a baking sheet lined with parchment paper and drizzle with melted ghee. Transfer to the oven and bake for 25 to 30 minutes or until crispy and golden.

Meanwhile, prepare the slaw. Wash the cabbage and fennel. Using a sharp knife, finely slice the cabbage and fennel bulb or put both in a food processor and shred using a grating blade.

Set the shredded vegetables in a mixing bowl and add the spring onion. Finish with mayo and Dijon mustard and season with salt and black pepper. When done, set it aside.

Prepare the tartar sauce by mixing all the ingredients in a small bowl.

When the fish sticks are done, remove them from the oven and let them cool slightly. Serve with the slaw and tartar sauce.

◁ HERBED FISH & VEG TRAY

Light and delicious, this meal is also simple and doable: just about anyone can make it. Remember: when cooking with white fish like sea bass, always add some healthy fats like ghee or coconut oil to create a keto-friendly meal.

4 SERVINGS

5 MINS

20 MINS

INGREDIENTS

3 cups (300 g/10.6 oz) broccoli

2 large bunches (300 g/10.6 oz) asparagus

4 large sea bass fillets (600 g/21.2 oz)

1/4 cup (56 g/2 oz) ghee or butter

2 cloves garlic, crushed

Salt and freshly ground black pepper, to taste

1/4 cup (12 g/0.4 oz) fresh herbs (basil, oregano, thyme) or 1 to 2 tablespoons dried herbs

1 teaspoon fresh lemon zest

2 tablespoons (30 ml/1 fl oz) freshly squeezed lemon juice

2 tablespoons (30 ml/1 fl oz) extra virgin olive oil

NUTRITION FACTS PER SERVING

Total carbs: 9.5 g

Fiber: 4 g

Net carbs: 5.6 g

Protein: 32.3 g

Fat: 26.4 g

Energy: 403 kcal

Macronutrient ratio: Calories from carbs (6%), protein (33%), fat (61%)

Preheat the oven to 350°F (175°C, or gas mark 4). Wash the broccoli and asparagus and place on a large baking sheet. Brush the sea bass with some of the ghee and rub in the crushed garlic.

Top the vegetables with the sea bass fillets and remaining melted ghee and season with salt and black black pepper. Sprinkle with chopped fresh herbs and lemon zest. Drizzle with the lemon juice and cook in the oven for about 15 minutes. When done, let the dish cool slightly and drizzle with extra virgin olive oil before serving.

◁ SUSHI: SPICY TUNA ROLLS

Sushi lovers, rejoice: cauliflower rice can even be used to make sushi rolls!

4 SERVINGS

20 MINS

35 MINS

INGREDIENTS

1/2 small (56 g/2 oz) cucumber

1 large (200 g/7.1 oz) avocado

1 medium (15 g/0.5 oz) spring onion

1 1/2 cups (220 g/8.1 oz) canned tuna, drained

2 cloves garlic, crushed

1 teaspoon grated ginger

2 teaspoons toasted sesame oil

1/4 cup (55 g/1.9 oz) Mayonnaise (here)

4 cups (480 g/16.9 oz) Cauli-Rice (here)

2 teaspoons Sriracha

1/2 teaspoon salt

4 large (60 g/2.1 oz) leaves lettuce

4 nori seaweed sheets

Topping

1/4 cup (55 g/1.9 oz) Mayonnaise (here)

1 teaspoon Sriracha

Salt and cayenne pepper to taste

2 tablespoons (16 g/0.6 oz) sesame seeds

NUTRITION FACTS PER SERVING (1 uncut roll)

Total carbs: 15.6 g

Fiber: 8.4 g

Net carbs: 7.2 g

Protein: 21.5 g

Fat: 44.3 g

Energy: 523 kcal

Macronutrient ratio: Calories from carbs (5%), protein (17%), fat (78%)

Wash, peel and slice the cucumber into long, thin stalks. Halve, deseed, and peel the avocado and cut into long slices. Wash the lettuce leaves and pat dry.

Wash and slice the spring onion. In another bowl, combine the drained tuna, sliced spring onion, crushed garlic, ginger, and sesame oil. Add 2 tablespoons (28 g/1 oz) of Mayonnaise, 2 teaspoons of Sriracha, and salt. Mix until well combined.

Add 2 tablespoons (28 g/1 oz) of Mayonnaise to the Cauli-Rice, and season with salt. Mix until well combined. The mayo will act as glue for the “rice.”

Top each nori sheet with the cauli-rice. Make sure the cauli-rice doesn’t cover the whole sheet; leave 1 to 2 inches (2.5 to 5 cm) on the sides. Top each sheet with a lettuce leaf, 1/4 of the tuna mixture, 1/4 of a sliced avocado, and 1/4 of the cucumber. Make sure you place the filling on the top half of the nori so you can wrap it easily. Roll it up to the edge, wet the nori with a few drops of water, and seal well. Place the rolls with the sealed side down to keep the wraps tight. Leave to rest for 10 to 15 minutes before slicing or place in the fridge.

Meanwhile, prepare the topping. Mix the mayonnaise with the Sriracha and season with salt and cayenne pepper to taste. Dry-roast the sesame seeds for a minute or until golden. Cut each roll into 8 pieces and sprinkle with the toasted sesame seeds. Serve with the spicy mayonnaise.

◁ ASIAN FISH BALLS WITH SWEET CHILI SAUCE

White fish is naturally high in protein and low in fat. If you need to increase your fat intake, make sure you include a high-fat side like butter-roasted asparagus or broccoli.

16 FISH BALLS

15 MINS

40 MINS

INGREDIENTS

Fish Balls

4 fillets (600 g/21.2 oz) of white fish such as cod, skinned and deboned

1 large egg

1/2 cup (50 g/1.8 oz) almond flour

1 clove garlic, crushed

1 teaspoon freshly grated ginger

1/2 teaspoon salt

1/4 cup (30 g/1.1 oz) coconut flour

Freshly ground black pepper

1 medium (15 g/0.5 oz) spring onion

Optional: 2 tablespoons (20 g/0.7 oz) toasted sesame seeds, for garnish

Sweet Chili Sauce

1/4 cup plus 2 tablespoons (85 g/2 oz) ghee or coconut oil

1 small Thai chile pepper (45 g/1.6 oz)

2 cloves garlic

1 teaspoon finely grated orange zest (or 1/2 teaspoon dried)

1/4 cup apple cider vinegar or rice vinegar

2 tablespoons (26 g/0.9 oz) fish sauce

1 tablespoon (15 ml/0.5 fl oz) coconut aminos

1 tablespoon (15 ml/0.5 fl oz) lime juice

1 tablespoon (15 g/0.5 oz) tomato puree, unsweetened

1 tablespoon (10 g/0.4 oz) erythritol or Swerve or 5 to 10 drops liquid stevia

1 tablespoon (8 g/0.3 oz) ground chia seeds

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING (4 fish balls)

Total carbs: 8.7 g

Fiber: 3.9 g

Net carbs: 4.9 g

Protein: 33.5 g

Fat: 31.9 g

Energy: 463 kcal

Macronutrient ratio: Calories from carbs (4%), protein (31%), fat (65%)

Preheat the oven to 400°F (200°C, or gas mark 6). Place the fish in a blender and pulse until smooth. Transfer the fish to a bowl and then add the egg, almond flour, crushed garlic, ginger, salt, and black pepper.

Using your hands, form the mixture into small balls and roll each fish ball in coconut flour until completely coated. Place on a baking sheet lined with parchment paper. Transfer to the oven and bake for 20 to 25 minutes.

Meanwhile, prepare the sweet chile sauce. Heat a large pan greased with the ghee. Halve, deseed, and finely chop the chile black pepper and peel and crush the garlic. Fry for 2 to 3 minutes and then add the orange zest, apple cider vinegar, fish sauce, coconut aminos, lime juice, tomato puree, and erythritol or liquid stevia. Season with salt and black pepper and cook over medium heat for 5 to 10 minutes or until the sauce has reduced by half. Then, remove from heat and add the ground chia seeds. Mix until well combined and set aside to thicken.

When the fish balls are done, transfer them to the pan and coat with the sauce. Serve immediately.

TIP

Serve with Cauli-Rice (here) or butter-roasted vegetables: Try Asian-style vegetables such as steamed broccoli with dressing made from freshly grated ginger, chile pepper, garlic, olive oil, toasted sesame oil, and salt.

SLOW-COOKED BEEF KORMA

Make this popular Indian meal ahead and then eat it throughout the week with a side of Cauli-Rice (here).

4 SERVINGS

15 MINS

4 TO 6 HOURS

INGREDIENTS

1.76 pounds (800 g) beef—any cut suitable for slow-cooking, such as braising steak, brisket, or chuck

1/2 medium (55 g/1.9 oz) white onion

1 clove garlic

1 tablespoon (8 g/0.05 oz) ginger

1 tablespoon (15 g/0.5 oz) tallow, lard, or ghee

2 whole cardamom pods

1 teaspoon ground turmeric

1/2 teaspoon ground coriander seeds

1 teaspoon garam masala spice mix

1/2 teaspoon salt, or more to taste

Freshly ground black pepper

1/2 cup (120 ml/4 fl oz) coconut milk or heavy whipping cream

1/4 cup (60 ml/2 fl oz) water

Optional: 4 cups (480 g/16.9 oz) Cauli-Rice (here)

NUTRITION FACTS PER SERVING

Total carbs: 3.6 g

Fiber: 0.7 g

Net carbs: 2.9 g

Protein: 36.8 g

Fat: 54.1 g

Energy: 654 kcal

Macronutrient ratio: Calories from carbs (2%), protein (23%), fat (75%)

Dice the meat into medium-sized pieces. Peel and dice the onion, mash the garlic, and grate the ginger.

Grease a heavy-bottomed pan with tallow (or ghee or lard, but you can use tallow from the Bone Broth recipe on here)—it’s one of the great by-products of making Bone Broth). Add the chopped onion, garlic, and ginger. Cook for about 3 minutes on medium-high heat, stirring frequently.

Increase the temperature and add the meat. Cook until slightly browned on all sides. Spoon everything from the pan into a slow cooker and add all the spices, salt, and black pepper.

Pour in the coconut milk and water and stir well. (If you’re using cream, add it at the end of the cooking process; otherwise, it will break down.) Cook for 4 to 6 hours on high or up to 10 hours on low. The exact time depends on the slow cooker. If you don’t have a slow cooker, use a regular deep, heavy-bottomed casserole dish and cook in an oven preheated to 300°F (150°C, or gas mark 2) for 4 to 6 hours. When done, the meat should be soft and falling apart.

TIP

Make your own Garam Masala at home! Simply mix 1 tablespoon (7 g/0.3 oz) of ground cumin, 1 1/2 teaspoons ground coriander seeds, 1 1/2 teaspoons ground cardamom seeds, 1/2 teaspoon ground cloves, 1/2 teaspoon nutmeg, 1 teaspoon cinnamon, and 1 1/2 teaspoons freshly ground black pepper.

CUBAN SHREDDED BEEF (ROPA VIEJA)

This popular Cuban meal is so flexible: it goes well with Cauli-Rice, and you can also add it to salads or use it as a filling for Essential Keto Crepes.

4 SERVINGS

15 MINS

4 TO 6 HOURS

INGREDIENTS

2 cloves garlic, peeled and diced

1 small (70 g/2.5 oz) white onion, peeled and diced

1 jalapeño pepper (15 g/0.5 oz)

1 tablespoon (15 g/0.5 oz) ghee, lard, or tallow

1.76 pounds (800 g) beef, braising steak, or brisket

2 medium (240 g/8.5 oz) green peppers, sliced

1 bay leaf

1 teaspoon dried oregano

1 teaspoon dried thyme

1/2 teaspoon salt, or more to taste

2 tablespoons (30 ml/1 fl oz) lime juice

1/2 cup (120 ml/4 fl oz) Bone Broth (here) or vegetable stock

1/2 cup (120 ml/4 fl oz) tomato sauce (passata), unsweetened

Fresh cilantro, for garnish

Optional: 4 cups (480 g/16.9 oz) Cauli-Rice (here)

NUTRITION FACTS PER SERVING

Total carbs: 8.1 g

Fiber: 2.4 g

Net carbs: 5.7 g

Protein: 37.7 g

Fat: 48.8g

Energy: 627 kcal

Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (71%)

Wash, halve, deseed, and dice the jalapeno pepper. Place the garlic, onion, and jalapeño in a pan greased with ghee (or coconut oil) and cook for about 3 minutes, stirring frequently, until slightly golden. When done, set it aside.

Place the meat in the slow cooker and add the green bell pepper and all the spices. Squeeze in the lime juice and add the Bone Broth or vegetable stock. Add the fried onion, garlic, and jalapeño pepper and season with salt. Pour the passata over the roast.

Cook for 4 to 6 hours on high or up to 10 hours on low. The exact time depends on the slow cooker, so check the meat while it cooks. Pull the meat apart by tearing it into thin shreds with two forks. Garnish with the cilantro.

Serve with plain Cauli-Rice or green beans: you can either cook them separately, or add them to the meat for the last 2 to 3 hours in the slow cooker. To store, let it cool, transfer the meat into an airtight container, and keep it in the fridge for up to 5 days.

TIP

If you don’t have a slow cooker, use a regular deep, heavy-bottom casserole dish and cook in the oven preheated to 300°F (150°C, or gas mark 2) for 4 to 6 hours.

◁ BEEF MEATBALLS WITH “ZOODLES”

Pesto, capers, and olives pep up this healthy take on spaghetti and meatballs.

16 MEATBALLS

15 MINS

20 MINS

INGREDIENTS

1.1 pounds (500 g) ground beef

1 large egg

1/2 cup (50 g/1.8 oz) almond flour

1/2 cup (125 g/4.4 oz) Pesto (here)

2 tablespoons (5 g/0.2 oz) chopped fresh basil, plus more for garnish

1 tablespoon (15 g/0.5 oz) ghee or lard

4 medium (800 g/1.76 lb) zucchini

4 tablespoons (35 g/1.2 oz) capers

1/2 cup (50 g/1.8 oz) kalamata or green olives, pitted and sliced

1/2 teaspoon salt, or more to taste

Optional: 1/2 cup (45 g/1.6 oz) grated Parmesan cheese

NUTRITION FACTS PER SERVING (4 meatballs + zoodles)

Total carbs: 11.9 g

Fiber: 5 g

Net carbs: 6.8 g

Protein: 29.8 g

Fat: 56.1 g

Energy: 659 kcal

Macronutrient ratio: Calories from carbs (4%), protein (18%), fat (78%)

Place the ground beef, egg, and almond flour into a mixing bowl. Add half of the pesto sauce and the basil. Season with salt and black pepper and process well. Using your hands, create small meatballs and set aside.

Heat a large pan greased with ghee. Once hot, add the meatballs. Cook for 2 to 3 minutes on one side over a medium-high heat and then turn using a fork. Keep turning until the meatballs are browned on all sides. When done, transfer the meatballs to a bowl and keep warm.

Wash the zucchini and use a julienne peeler or a vegetable spiralizer to create thin zucchini “noodles.” Set them in the pan you used for making the meatballs and cook over a medium-high heat for 3 to 5 minutes. Remove from the heat and add the remaining pesto sauce, capers, and sliced olives. Mix until well combined and season with salt, if needed.

To serve, place the zoodles on a serving plate and top with the cooked meatballs. Garnish with the remaining basil leaves. Sprinkle with the Parmesan cheese, if using.

ASIAN SPICED BEEF MEATBALLS

It’s impossible to eat just one of these herbed Asian meatballs. Serve them with my sweet-and-spicy chile sauce, plus a side of freshly-cut vegetables.

16 MEATBALLS

15 MINS

20 MINS

INGREDIENTS

Meatballs

2 medium (30 g/1.1 oz) spring onions

1.1 pounds (500 g) ground beef

2 cloves garlic, crushed

2 tablespoons (30 ml/1 fl oz) fish sauce

1 teaspoon finely chopped lemongrass or organic lime zest

2 tablespoons (12 g/0.4 oz) chopped fresh mint

2 tablespoons (30 g/1.1 oz) ghee or coconut oil

Salt and freshly ground black pepper, to taste

2 tablespoons (18 g/0.6 oz) toasted sesame seeds

Spicy Dip

1 medium (15 g/0.5 oz) spring onion

1 clove garlic, crushed

1 teaspoon ginger

1 small hot chile pepper

1 tablespoon (1 g/0.04 oz) chopped fresh cilantro

1 tablespoon (15 ml/0.5 fl oz) fresh lime juice

2 tablespoons (30 ml/1 fl oz) coconut aminos

1 teaspoon toasted sesame oil

1 tablespoon (10 g/0.4 oz) erythritol or Swerve or 3 to 5 drops stevia

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING (4 meatballs)

Total carbs: 4.4 g

Fiber: 1.1 g

Net carbs: 3.3 g

Protein: 23.2 g

Fat: 35.9 g

Energy: 437 kcal

Macronutrient ratio: Calories from carbs (3%), protein (22%), fat (75%)

Wash and finely chop the spring onions. Place all the ingredients for the meatballs except the ghee in a mixing bowl and combine well. Using your hands, form small meatballs and set aside.

Heat a large pan greased with ghee. Add the meatballs and cook over a medium-high heat for 2 to 3 minutes and then turn using a fork. Keep turning until the meatballs are completely browned. When done, transfer the meatballs to a bowl and keep warm.

Meanwhile, prepare the dip. Wash and slice the spring onion. Mix all the ingredients for the dip and season with salt and black pepper to taste. Instead of erythritol or stevia, you can use 1 teaspoon of yacon syrup (here). Serve the meatballs with the dip immediately.

TIP

These meatballs are delicious with freshly-chopped vegetables such as cucumber and bell peppers.

BEEF TERIYAKI LETTUCE CUPS

Tender, juicy steak with sugar-free teriyaki sauce makes for a low-carb variation of a popular Asian dish. And it looks great as a party snack, too.

4 SERVINGS

15 MINS

20 MINS

INGREDIENTS

2 small (200 g/7.1 oz) red, orange, or yellow peppers

1 medium (150 g/5.3 oz) green pepper

1 cup (100 g/3.5 oz) white mushrooms

1 small (70 g/2.5 oz) white onion

2 cloves garlic, crushed

2 teaspoons grated ginger

1 small hot chile pepper

2 large (600 g/21.2 oz) steaks (sirloin, rump, or flank)

1/4 cup (56 g/2 oz) ghee or coconut oil

1/4 cup (60 ml/2 fl oz) coconut aminos

3 tablespoons (45 ml/14.4 fl oz) fish sauce

1 tablespoon (8 g/0.3 oz) ground chia seeds

2 tablespoons (30 ml/1 fl oz) lime juice

1 teaspoon toasted sesame oil

Salt and freshly ground black pepper, to taste

2 medium (300 g/10.6 oz) heads green lettuce

NUTRITION FACTS PER SERVING

Total carbs: 13.1 g

Fiber: 4.6 g

Net carbs: 8.5 g

Protein: 35 g

Fat: 32.7 g

Energy: 490 kcal

Macronutrient ratio: Calories from carbs (7%), protein (30%), fat (63%)

First, prepare the vegetables. Wash, halve, and deseed the bell peppers and cut them into medium slices. Wash and slice the mushrooms and peel and slice the onion. Peel and crush the garlic and grate the ginger. Wash, halve, deseed, and finely chop the chile pepper. Wash the lettuce leaves and pat dry.

Cut the beef into thin slices. Heat a large pan over a medium-high heat and grease with the ghee. Once hot, add the beef and season with salt and black pepper. Keep stirring until the beef is browned from all sides, about 2 to 3 minutes. Transfer the beef into a bowl and keep warm.

Return the pan to the heat and add the garlic, ginger, and chile pepper. Cook for about 1 to 2 minutes, stirring frequently. Add the coconut aminos and fish sauce. Add the erythritol and stevia, if using. Add the ground chia seeds, stirring frequently. Keep cooking until the sauce thickens and has reduced by half.

Add the sliced bell peppers, mushrooms, onion, and lime juice. Mix well to coat with sauce. Cook for an additional 5 minutes or until the vegetables are tender yet still crisp.

Add the cooked beef and remove the pan from the heat. Drizzle with toasted sesame oil and set aside. Serve over separated lettuce leaves such as Romaine or Little Gem. Alternatively, use this recipe as a filling in Grain-Free Tortillas (here) or eat it with Cauli-Rice (here).

◁ ULTIMATE GUACBURGER

This delicious keto burger is loaded with healthy fats and electrolytes which will help you overcome “keto-flu” during the first few days of the ketogenic diet (here).

4 BURGERS

15 MINS

25 MINS

INGREDIENTS

Serve with 4 Ultimate Keto Buns (here); prepare ahead and save the rest of the buns for another meal

Burger Meat

1.1 pounds (500 g) ground beef

1 teaspoon Dijon Mustard (here)

1 tablespoon (15 g/0.5 oz) Ketchup (here) or Spicy Chocolate BBQ Sauce (here)

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon salt, or more to taste

Freshly ground black pepper

2 tablespoons (30 g/1.1 oz) ghee, tallow, or lard

Guacamole

1 large (200 g/7.1 oz) avocado

1/2 small (35 g/1.2 oz) white onion, finely chopped

1 tablespoon (15 ml/0.5 fl oz) freshly squeezed lime juice

2/3 cup (100 g/3.5 oz) cherry tomatoes, roughly-chopped

2 to 4 tablespoons (2 to 4 g/0.07 to 1 oz) fresh cilantro (or to taste), chopped

1 clove garlic, crushed

1 small hot chile pepper, diced

1/4 teaspoon salt, or more to taste

Freshly ground black pepper

NUTRITION FACTS PER SERVING

Total carbs: 19.8 g

Fiber: 12.2 g

Net carbs: 7.6 g

Protein: 33.2 g

Fat: 56 g

Energy: 689 kcal

Macronutrient ratio: Calories from carbs (5%), protein (20%), fat (75%)

Make the Ultimate Keto Buns.

For the burgers, mix the ground beef with the mustard, ketchup, garlic powder, onion powder, salt, and black pepper. Create four small, palm-sized burgers.

Preheat a large pan greased with ghee. When hot, add the burgers. Turn the heat down to medium and cook on each side for 4 to 5 minutes: don’t turn the meat too soon or it will stick to the pan. Use a spatula to lightly press the burgers down while cooking. When done, set them aside.

Meanwhile, prepare the guacamole. Halve and peel the avocado, remove the seed, and scoop half of the avocado meat into a bowl. Mash it well using a fork. Add the onion and lime juice, followed by the tomatoes, cilantro, crushed garlic, and chile pepper.

Dice the rest of the avocado and mix into the salad—do not mash! Season the salad with salt and black pepper to taste.

Cut each of the Ultimate Keto Buns in half and brown in a griddle pan for 2 to 3 minutes. Top with the burger and the prepared guacamole salad. If you’re not serving the guacamole immediately, make sure you keep it in an airtight container to keep the avocado from browning.

◁ SUCCULENT STEAK WITH CHIMICHURRI SAUCE

Everyone should know how to make a perfect steak. This one is so easy, and it’s delicious with vibrant Argentinian chimichurri!

2 SERVINGS

20 MINS

25 MINS

INGREDIENTS

Steak

2 medium (400 g/14.1 oz) rib-eye steaks

2 teaspoons ghee, lard, or tallow

1/4 teaspoon salt

Freshly ground black pepper

Chimichurri

2 cloves garlic

1/2 cup (15 g/0.5 oz) chopped fresh parsley

2 tablespoons (8 g/0.3 oz) chopped fresh oregano

1 small hot chile pepper

1 tablespoon (15 ml/0.5 fl oz) red or white wine vinegar

1/4 cup (60 ml/2 fl oz) extra virgin olive oil

1/4 teaspoon salt or more to taste

Freshly ground black pepper

Buttered asparagus

2 medium (250 g/8.8 oz) bunches asparagus

1 tablespoon (15 g/0.5 oz) ghee or butter

1/4 teaspoon salt

Freshly ground black pepper

2 tablespoons (30 ml/1 fl oz) lemon juice

NUTRITION FACTS PER SERVING

Total carbs: 10 g

Fiber: 4.3 g

Net carbs: 5.7 g

Protein: 41.1 g

Fat: 76.3 g

Energy: 883 kcal

Macronutrient ratio: Calories from carbs (2%), protein (19%), fat (79%)

Allow the steak to sit at room temperature for 10 to 15 minutes while you prepare the chimichurri sauce. Peel the garlic and roughly chop the parsley and oregano. Wash, halve, and deseed the chile pepper. Place half of the parsley, oregano, and oil into a blender; set the rest aside for later. Add the vinegar, salt, and black pepper. Pulse a few times until smooth and then add the remaining herbs and oil. Mix until well combined. Meanwhile, set the oven to broil (500°F [260°C, or gas mark 10]).

Using a paper towel, pat the excess blood from the steaks. Toss with some of the melted ghee (or butter, tallow, or lard) and season with salt and black pepper. Make sure you season the steak after you toss it with the melted ghee: You don’t want to wash the seasoning off.

Fry the steaks in a very hot heavy-based pan greased with ghee over high heat for 2 to 4 minutes on each side to seal in the juices. When you see the sides browning, it’s time to flip it over. The exact time depends on the size of your steak; for example, a small one would take 2 minutes, while a large one could take up to 4 minutes to brown.

Reduce the heat to medium and continue to cook for another 4 minutes (rare), 7 minutes (medium), or 11 minutes (well done). There is no need to turn the steak again.

Remove the steak from the pan and allow it to rest in a warm place for 5 to 7 minutes. The steak will finish cooking in its residual heat as the temperature slowly lowers. The best way to rest the steak is to fold it up in parchment paper and then in a kitchen towel. This will keep it juicy and equally pink inside.

While the steak is resting, prepare the buttered asparagus. Snip the woody ends off of the vegetables. Set the asparagus into a bowl and toss with the ghee, salt, and black pepper. Place it on a rack or in a baking sheet and broil for 5 to 7 minutes. When ready, the asparagus should be tender and slightly browned yet still crisp. Remove from the oven and add a squeeze of lemon juice.

Place the rested steak on a plate, top with chimichurri sauce, and serve with the buttered asparagus.

ITALIAN “MEATZA”

“Meatza” is pizza with a crust made from ground meat. It’s very low in carbs, and it’s best with vegetable and cheese toppings.

4 SERVINGS

15 MINS

25 TO 30 MINS

INGREDIENTS

Pizza Crust

1.1 pounds (500 g) ground beef

1 teaspoon each dried oregano and basil

1/2 teaspoon salt

Freshly ground black pepper

Toppings

2 cups (200 g/7.1 oz) wild mushrooms or 1/2 cup (50 g/1.8 oz) dried porcini mushrooms, soaked

2 tablespoons (30 g/1.1 oz) ghee

2 cloves garlic, crushed

1 large package spinach, fresh (200 g/7.1 oz) or frozen and defrosted (220 g/7.7 oz)

Salt and freshly ground black pepper, to taste

2 tablespoons (30 g/1.1 oz) Pesto (here)

3/4 cup (100 g/3.5 oz) shredded mozzarella cheese

NUTRITION FACTS PER SERVING

Total carbs: 5.6 g

Fiber: 2.3 g

Net carbs: 3.4 g

Protein: 30.8 g

Fat: 41.7 g

Energy: 520 kcal

Macronutrient ratio: Calories from carbs (3%), protein (24%), fat (73%)

Preheat the oven to 400°F (200°C, or gas mark 6). In a bowl, combine the ground beef, oregano, basil, salt, and black pepper and mix well. You can either make one large pizza or 4 individual/mini pizzas (which are easy to freeze for later). Using your hands, form the pizza “crust,” making it about half an inch (1 cm) thick. Place on a baking sheet lined with parchment paper. Place in the oven and cook for 10 minutes.

Meanwhile, prepare the toppings. Wash and slice the mushrooms. If you are using dried mushrooms, soak them for at least 15 minutes before adding to the pan. Wash and dry the spinach if using fresh. Heat a large pan greased with the ghee and add the crushed garlic. Cook for one minute.

Add the mushrooms and cook for 5 minutes, stirring frequently. Toss in the fresh spinach and cook for one more minute. Season with salt and black pepper to taste. If you’re using frozen spinach, make sure it’s defrosted and squeeze any excess water out before cooking. Remove the pan from the heat.

When the meat crust is cooked, remove it from the oven and spread the pesto sauce on top. Add half of the mozzarella cheese and all of the spinach and mushroom mixture. Finish with the remaining mozzarella cheese and return to the oven for 5 minutes or until the cheese is melted.

OXTAIL CASSEROLE

Oxtail is one of the most underestimated cuts of beef. If cooked properly in a slow cooker, it’s delicious, juicy, and high in gelatin—perfect for making Bone Broth!

6 SERVINGS

10 MINS

2 HOUR 45 MIN + MARINATING

INGREDIENTS

1/4 cup (56 g/2 oz) ghee

2 cloves garlic, crushed

1 small (70 g/2.5 oz) white onion, finely sliced

3 pounds (1.4 kg) oxtail, bone in

1 teaspoon cinnamon

1/4 teaspoon ground cloves

2 bay leaves

2 tablespoons (5 g/0.2 oz) fresh thyme leaves

1 teaspoon salt or to taste

Freshly ground black pepper

1 small can (200 g/7.1 oz) diced tomatoes

2 cups (480 ml/16 fl oz) Bone Broth (here)

1 cup (240 ml/8.1 fl oz) water

3 cups (300 g/10.6 oz) green beans

2 large (400 g/14.1 oz) turnips

NUTRITION FACTS PER SERVING

Total carbs: 11.4 g

Fiber: 3.5 g

Net carbs: 7.9 g

Protein: 39.3 g

Fat: 36.8 g

Energy: 539 kcal

Macronutrient ratio: Calories from carbs (6%), protein (30%), fat (64%)

You can make the casserole in a Dutch oven, an ovenproof heavy soup pot, or in a slow cooker.

If using a Dutch oven or a heavy soup pot: Grease the Dutch oven with ghee and add the crushed garlic and finely-sliced onion. Cook for a few minutes until translucent. Add the oxtail and brown on all sides. Add the cinnamon, cloves, bay leaves, and thyme and season with salt and black pepper. Add the canned tomatoes and pour in the Bone Broth and water. Bring to a boil and reduce the heat to minimum. Cover with a lid and cook for 3 to 3 1/2 hours or until the meat is tender. Check every hour in case more water is needed.

Meanwhile, prepare the vegetables. Trim the green beans and chop them into quarters. Peel and slice the turnip and dice into medium pieces.

When the oxtail is tender, use a slotted spoon to transfer it to a plate and let it rest until cool enough to handle. Shred the meat using your hands and a fork. Set the shredded meat aside. Reserve the bones for making more Bone Broth.

Add the chopped green beans and diced turnips to the pot with the oxtail juices and bring to a boil. Reduce the heat, cover with a lid, and cook for 45 to 60 minutes or until tender. When done, add the shredded meat.

If using a slow cooker: In a large pot, brown the garlic, onion, and oxtail and then transfer to the slow cooker. Add the spices, salt, black pepper, tomatoes, Bone Broth, and water and cook for 6 hours on high or 10 hours on low. Add the green beans and turnips for the last 2 to 3 hours of cooking.

PERFECT RIB EYE WITH HORSERADISH SAUCE

What could be better than perfectly-cooked, juicy steak marinated in garlic and served with sharp horseradish sauce?

2 SERVINGS

20 MINS

25 MINS

INGREDIENTS

Steak

2 medium (400 g/14.1 oz) grass-fed rib-eye steaks

2 teaspoons ghee, lard, or tallow

2 cloves garlic, crushed

1/4 teaspoon salt

Pinch cayenne pepper

Horseradish Sauce

2 tablespoons (30 g/1.1 oz) Mayonnaise (here)

2 tablespoons (30 g/1.1 oz) sour cream or more Mayonnaise

2 tablespoons (15 ml/0.5 fl oz) heavy whipping cream or coconut milk

1 to 2 tablespoons (15 to 30 g/0.5 to 1.1 oz) freshly grated horseradish

1 tablespoon (15 ml/0.5 fl oz) lemon juice

1 medium (15 g/0.5 oz) spring onion or chives

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING

Total carbs: 4.4 g

Fiber: 0.8 g

Net carbs: 3.6 g

Protein: 38.7 g

Fat: 61 g

Energy: 721 kcal

Macronutrient ratio: Calories from carbs (2%), protein (22%), fat (76%)

Allow the steak to sit at room temperature for 10 to 15 minutes. Using a paper towel, pat off the excess blood. Toss with some of the melted ghee and crushed garlic and season with salt and cayenne pepper. Let it marinate in the fridge for at least an hour.

Over high heat, fry the steak in a very hot heavy-based pan greased with ghee for 2 to 4 minutes on each side to seal in the juices. When you see the sides getting brown, it’s time to flip it over. The exact time depends on the size of your steak. Small would take about 2 minutes to brown, while a large could take up to 4 minutes.

Reduce the heat to medium and continue to cook for another 4 minutes (rare), 7 minutes (medium), or 11 minutes (well done). There is no need to turn the steak again.

Remove the steak from the pan and allow it to rest in a warm place for 5 to 7 minutes. The steak will finish cooking from its residual heat as the temperature slowly goes down. The best way to rest the steak is to fold it up in parchment paper and then wrap it in a kitchen towel. This will keep it juicy and equally pink inside.

While the steak is resting, prepare the horseradish sauce: Combine all the ingredients in a bowl and mix well. Place the rested steak on a plate and serve with the horseradish sauce and vegetable sides.

PERFECTLY PULLED PORK

Making slow-cooked meat in advance is a smart way to save time. Make this recipe on a weekend and use it throughout the week on omelets, in low-carb tortillas and enchiladas, or on its own with vegetable side dishes.

8 SERVINGS

15 MINS

4 TO 6 HOURS + MARINATING

INGREDIENTS

1 tablespoon (7 g/0.2 oz) onion powder

1 tablespoon (9 g/0.3 oz) garlic powder

1 teaspoon ground cumin

1 teaspoon ground cinnamon

1 teaspoon smoked paprika

1 tablespoon (18 g/0.6 oz) salt

3 1/2 pounds (1.6 kg) pork suitable for slow cooking, such as shoulder

1/2 cup (120 ml/4.1 fl oz) water

NUTRITION FACTS PER SERVING

Total carbs: 2.1 g

Fiber: 0.6 g

Net carbs: 1.5 g

Protein: 34.8 g

Fat: 36.1 g

Energy: 481 kcal

Macronutrient ratio: Calories from carbs (1%), protein (30%), fat (69%)

You can use any pork suitable for slow cooking, such as shoulder. Mix all the spices in a bowl. Rub the spices and salt into the pork and wrap in plastic wrap. Place in the fridge for at least 4 hours or up to 3 days.

Remove from the fridge and unwrap the pork. Put it in a slow cooker, add the water, and cook for 8 to 10 hours on low or 4 to 6 hours on high until tender.

Transfer the roast to a cutting board. Discard all the liquid in the slow cooker—it’s too spicy and salty to use for anything else. Place the entire roast back in the slow cooker and pull the meat apart by tearing it into shreds with two forks.

Serve immediately or let cool, transfer into an airtight container, and store in the fridge for up to 5 days.

If you don’t have a slow cooker, use a regular deep, heavy-bottomed casserole dish and cook in an oven preheated to 300°F (150°C, or gas mark 2) for 4 to 6 hours.

PIGS IN A BLANKET

Are you nostalgic for the classic cocktail snack? Try my low-carb version! Serve with homemade mustard, ketchup, or BBQ sauce.

5 SERVINGS

25 MINS

1 HOUR

INGREDIENTS

2 1/2 cups (250 g/8.8 oz) almond flour

1/4 cup (30 g/1.1 oz) coconut flour

1 large egg

2 tablespoons (30 g/1.1 oz) softened (not melted) butter or ghee

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/3 cup (30 g/1.1 oz) grated Parmesan cheese, or more almond flour

30 mini-sausages (420 g/14.8 oz), or regular sausages cut into small pieces

NUTRITION FACTS PER SERVING

Total carbs: 12.8 g

Fiber: 6.5 g

Net carbs: 6.3 g

Protein: 29.2 g

Fat: 49.5 g

Energy: 593 kcal

Macronutrient ratio: Calories from carbs (4%), protein (20%), fat (76%)

Preheat the oven to 350°F (175°C, or gas mark 4). Mix the almond and coconut flour, egg, and softened butter. Add the onion and garlic powder and season with salt. Add the grated Parmesan cheese and mix well. Flatten the dough slightly and place in the freezer for 15 to 20 minutes; this will make the rolling easier.

Remove from the freezer and divide the dough into equal parts based on the number of servings. Using a rolling tool, create small flat ovals. Wrap the pieces of dough around the sausages and place on a baking sheet lined with parchment paper.

Bake for about 20 minutes until the crust is light golden. When done, remove from the oven, let the pigs rest for about 10 minutes, and then serve with Ketchup (here), Dijon Mustard (here), or Spicy Chocolate BBQ Sauce (here).

BEST KETO ENCHILADAS

A low-carb alternative to green-sauce enchiladas, this is one of my best recipes—and it’s a personal favorite, too.

4 SERVINGS

15 MINS

40 MINS

INGREDIENTS

1 serving Chimichurri (here)

2 servings Perfectly Pulled Pork (here)

2 servings (4 medium) Essential Keto Crepes (here)

1 large (200 g/7.1 oz) avocado

2 jalapeño peppers, deseeded (30 g/1.1 oz)

1 tablespoon (1 g/0.04 oz) chopped cilantro

1/4 cup (60 g/2.1 oz) sour cream

2 tablespoons (30 ml/1 fl oz) lime juice

1/2 teaspoon salt

Freshly ground black pepper

1/2 cup (60 g/2.1 oz) shredded hard cheese, such as manchego

NUTRITION FACTS PER SERVING

Total carbs: 9.4 g

Fiber: 5.1 g

Net carbs: 4.3 g

Protein: 25.3 g

Fat: 43.8 g

Energy: 528 kcal

Macronutrient ratio: Calories from carbs (3%), protein (20%), fat (77%)

Making the crepes takes just a few minutes, but the slow-cooked meat takes hours, so plan accordingly. Instead of pulled pork, you can use any slow-cooked meat: beef, pork, lamb, or even chicken!

Preheat the oven to 350°F (175°C, or gas mark 4).

Prepare the chimichurri. Make sure you have the crepes ready.

Halve, pit, and peel the avocado. Wash, halve, and deseed the jalapeños. In a bowl, combine half of the avocado, chimichurri, jalapeños, cilantro, sour cream, and lime juice and season with salt and black pepper.

Spread about a third of the avocado sauce over the bottom of a medium casserole dish (about 10 × 7 inches/25 × 18 cm).

Dice the remaining avocado and mix with another third of the avocado sauce and the pulled pork. This will be the filling for your crepes. Top each crepe with an equal amount of the filling and roll it up tightly.

Fold the crepes one by one in the casserole dish and top with the remaining avocado sauce. Sprinkle with shredded cheese. Cook in the oven for about 25 minutes. When done, let it cool for a few minutes and then serve and enjoy!

PORK SKEWERS WITH ASPARAGUS AND ORANGE MAYO

Crowned with a zesty, homemade orange mayonnaise, tender, herb-marinated pork skewers take center stage in this low-carb dish.

4 SERVINGS

15 MINS

30 MINS + MARINATING

INGREDIENTS

Pork Skewers

1.3 pounds (600 g) pork, fatty shoulder

1 cup (240 ml/8 fl oz) extra virgin olive oil or ghee, melted

2 cloves garlic, crushed

1 tablespoon (4 g/0.1 oz) chopped fresh oregano

1 tablespoon (2 g/0.07 oz) chopped fresh rosemary

2 tablespoons (30 ml/1 fl oz) lemon juice

1/2 teaspoon salt

Pinch cayenne pepper

1/2 medium (100 g/3.5 oz) Spanish chorizo or salami

4 large bunches (600 g/21.2 oz) asparagus

Orange Mayo

1/3 cup (70 g/2.5 oz) Mayonnaise (here)

1 teaspoon freshly grated orange zest

1 tablespoon (15 ml/0.5 fl oz) fresh orange juice or lemon juice

Salt and cayenne pepper, to taste

NUTRITION FACTS PER SERVING

Total carbs: 8.5 g

Fiber: 3.6 g

Net carbs: 4.9 g

Protein: 35.5 g

Fat: 54.7 g

Energy: 666 kcal

Macronutrient ratio: Calories from carbs (3%), protein (22%), fat (75%)

Dice the pork into big square cubes. Set it in a medium bowl and pour the olive oil over it. Add the crushed garlic, chopped herbs, lemon juice, salt, and cayenne pepper.

Mix all the ingredients together and make sure the meat is well-coated in the oil. Set aside a small amount of oil for the asparagus. Let it rest in the fridge for 8 to 12 hours or overnight.

Meanwhile, prepare the mayo by mixing the regular mayo with the orange zest and juice, salt, and cayenne pepper. Cover with aluminum foil or place in an airtight container and refrigerate overnight.

When the meat is ready to be cooked, set the oven to broil (500°F [260°C, or gas mark 10]).

Slice the chorizo into small pieces. Pierce the skewers through each meat cube and chorizo slice. Repeat for the remaining pork pieces and chorizo.

Set the skewers on a rack and place in the oven. Cook for 10 minutes, turn, and cook for another 5 minutes. When the meat is ready, transfer the skewers to a serving plate.

Wash the asparagus and trim the woody ends. Drizzle with oil and season with salt and black pepper. Pierce batches of asparagus through two sets of skewers or place them in a baking dish. Cook in the oven for 5 to 7 minutes. When ready, the asparagus should be tender and slightly browned, yet still crisp.

Serve the asparagus hot with the pork skewers and orange mayo.

LAMB VINDALOO

If you’re a spice fiend, you’ll love this healthier version of the legendary Indian dish.

4 SERVINGS

20 MINS

1 HOUR 30 MINS

INGREDIENTS

Lamb

1 small (70 g/2.5 oz) white onion

2 cloves garlic, crushed

1 to 2 small hot chile peppers

1 tablespoon (8 g/0.3 oz) grated ginger

1 bunch cilantro

1.7 pounds (800 g) lamb shoulder, boneless

2 tablespoons (30 g/1.1 oz) butter or ghee

1 teaspoon ground turmeric

1 teaspoon salt

1 small can (200 g/7.1 oz) diced tomatoes

1 tablespoon (15 ml/0.5 fl oz) balsamic vinegar

1 1/2 cups (480 ml/12 fl oz) water

Freshly ground black pepper

Optional: 1 cup (230 g/8 oz) full-fat yogurt or sour cream to serve on top

Spices to Toast

1 teaspoon coriander seeds

1 teaspoon fennel seeds

1 teaspoon fenugreek seeds

2 whole cloves

1/4 teaspoon whole black peppercorns

2 cloves

NUTRITION FACTS PER SERVING

Total carbs: 7.1 g

Fiber: 1.8 g

Net carbs: 5.2 g

Protein: 37 g

Fat: 41.9 g

Energy: 559 kcal

Macronutrient ratio: Calories from carbs (4%), protein (27%), fat (69%)

Peel and finely dice the onion and peel and crush the garlic. Wash, halve, and deseed the chile pepper and grate the ginger. Wash the cilantro, separate the stalks from the leaves, and finely chop the stalks. Keep the remaining leaves for garnish. Dice the lamb into medium pieces and set aside.

In a dry, hot pan, toast all of the spices for a few minutes until golden. Be careful not to let them burn.

Grease a large heavy pot or Dutch oven with ghee and add the sliced onion, garlic, chiles, ginger, and cilantro stalks. Cook over a medium heat for about 5 minutes or until the onion starts to brown.

Add the lamb, toasted spices, turmeric, salt, and black pepper. Mix well and let the meat brown on all sides. Add the chopped tomatoes, balsamic vinegar, and water. Turn the heat down, cover with a lid, and cook on medium-low for about an hour or until the meat is tender.

Check the pot every 20 minutes to ensure there is enough water and that the vindaloo isn’t sticking to the bottom. When done, take off of the heat and let it sit for a few minutes. Season with more salt if needed and serve with plain Cauli-Rice (here) or Spicy Asian Cauli-Rice (here).

◁ SLOW-ROAST PORK BELLY WITH QUICK “POTATO” SALAD

High in fat, pork belly is perfect for a low-carb diet. In this recipe, it’s infused with fragrant herbs and served with a satisfying cauliflower salad.

4 SERVINGS

25 MINS

2 HOURS 45 MINS + MARINATING

INGREDIENTS

Pork Belly

1.1 pounds (500 g) pork belly

1 teaspoon fennel seeds

2 cloves garlic, crushed

2 tablespoons (5 g/0.2 oz) fresh thyme leaves

1/2 teaspoon salt

Freshly ground black pepper

“Potato” Salad

1 medium (600 g/21.2 oz) cauliflower

2 cups water

2 slices (30 g/1.1 oz) of thinly-cut bacon

1 pickle (65 g/2.3 oz)

2 tablespoons (6 g/0.2 oz) chopped chives or spring onion

1 tablespoon (15 ml/0.5 fl oz) lemon juice

2 tablespoons (30 g/1.1 oz) Mayonnaise (here)

1/4 cup (60 g/2.1 oz) sour cream or more mayo

1/2 teaspoon salt

Freshly ground black pepper

Gravy

Up to 1 cup (240 ml/8.1 fl oz) vegetable stock or Bone Broth (here)

2 medium (80 g/2.8 oz) celery stalks

1 small (70 g/2.5 oz) white onion

1 clove garlic

1 tablespoon (15 g/0.5 oz) tomato puree

Meat gravy from cooking the pork belly

NUTRITION FACTS PER SERVING

Total carbs: 12.8 g

Fiber: 4.4 g

Net carbs: 8.4 g

Protein: 17.1 g

Fat: 80.5 g

Energy: 838 kcal

Macronutrient ratio: Calories from carbs (4%), protein (8%), fat (88%)

Preheat the oven to 400°F (200°C, or gas mark 6). Using a sharp knife, score the pork skin down to the meat. Make the cuts close together and try not to cut the meat.

Put the fennel seeds into a hot, dry pan and toast until fragrant, about 1 to 2 minutes. Mix the fennel seeds with the garlic, fresh thyme, salt, and black pepper. Rub the spices into the skin and meat. If you have time, let it marinate in the fridge overnight.

Place the pork belly in a casserole dish and cook for 30 minutes. Then, turn the heat down to 325°F (160°C, or gas mark 3) and cook for another 90 minutes. Finally, increase the temperature to 425°F (220°C, or gas mark 7) and cook for another 15 to 20 minutes. When done, remove from the oven and set it aside. Let it rest for 20 minutes before serving.

To prepare the salad, wash and quarter the cauliflower and place in a steaming rack inside a pot filled with the water. Bring to a boil and cook until tender, about 10 to 15 minutes. Drain the cauliflower, let it cool, and then chop it into small, bite-sized pieces. Transfer to a mixing bowl. Pan-fry the bacon until crispy, chop it into small pieces, and add to the bowl.

Prepare the dressing. Dice or grate the pickle into in a small bowl. Add the chives, lemon juice, mayo, and sour cream. Season with salt and black pepper to taste and add to the bowl with the cauliflower and bacon. The salad can be served warm but is best when refrigerated overnight.

When the meat is done, pour the sauce from the casserole dish into a pot and add 1/2 to 1 cup (120 to 240 ml/4.1 to 8.1 fl oz) of vegetable stock or broth. Add the celery, onion, garlic, and tomato puree and bring to a boil. Simmer until the gravy has reduced by half and remove from heat. Using a hand blender, pulse until smooth. Pour the gravy over the pork belly and serve with the salad.

◁ DANISH MEATBALLS WITH TOMATO SAUCE

Meatballs are a staple of Danish cuisine. These are served with red sauce, and they’re excellent with regular or flavored Cauli-Rice (here) or 189).

12 MEATBALLS

20 MINS

40 MINS

INGREDIENTS

Meatballs

2 tablespoons (30 g/1.1 oz) ghee or lard

1 small (70 g/2.5 oz) white onion

1.1 pounds (500 g) ground pork, 20% fat

1/2 cup (50 g/1.8 oz) almond flour

1 large egg

1 teaspoon dried thyme

1 teaspoon paprika

1/2 teaspoon salt

Freshly ground black pepper

4 cups (480 g/16.9 oz) of Cauli-Rice (here), to serve

Tomato Sauce

1 small can (200 g/7.1 oz) diced tomatoes

2 bay leaves

1 clove garlic, crushed

2 cups (480 ml/16.2 fl oz) Bone Broth (here) or vegetable stock

1/4 teaspoon salt

Freshly ground black pepper

NUTRITION FACTS PER SERVING (3 meatballs + Cauli-Rice)

Total carbs: 13 g

Fiber: 4.7g

Net carbs: 8.3 g

Protein: 30.2 g

Fat: 43.8 g

Energy: 558 kcal

Macronutrient ratio: Calories from carbs (6%), protein (22%), fat (72%)

Heat a large pan greased with 1 tablespoon (15 g/0.5 oz) of the ghee and add the finely chopped onion. Cook over a medium heat until lightly browned; stir frequently to prevent burning.

Place the ground pork into a bowl. Add the caramelized onion, almond flour, egg, thyme, paprika, salt, and black pepper. Mix until well combined. Using your hands, form small or medium-sized meatballs or ovals. The smaller the meatballs are, the less time they will take to cook.

Place the remaining ghee in the pan and add the meatballs. Cook for about 2 minutes on each side and turn using a fork until all the sides are browned with a slight crisp.

Reduce the heat to medium-low. Add the canned tomatoes, bay leaves, crushed garlic, broth, salt, and black pepper, and cook until the sauce is reduced by half, about 30 minutes. Remove the bay leaves. Serve immediately alongside the Cauli-Rice.

◁ PORK TENDERLOIN WITH GARLIC & KALE STUFFING

This is the ultimate pork tenderloin: roasted, juicy, and smothered in a flavorful gravy.

8 SERVINGS

20 MINS

1 HOUR 20 MINS

INGREDIENTS

Pork Tenderloin

1 1/2 cups (75 g/2.6 oz) dark leaf kale (e.g. cavolo nero)

2 cups (200 g/7.1 oz) white mushrooms

2 cloves garlic, crushed

1/2 medium (100 g/3.5 oz) Spanish chorizo or salami

2 large eggs

3 pounds (1.4 kg) pork tenderloin, fat and skin on

1 teaspoon salt

Freshly ground black pepper

Gravy

1/2 cup (15 g/0.5 oz) dried wild mushrooms

Gravy from cooking the meat

2 tablespoons (30 g/1.1 oz) ghee, butter, or lard

1 cup (240 ml/8 fl oz) water, Bone Broth (here) or vegetable stock

1 medium (110 g/3.9 oz) white onion, chopped

1 clove garlic, crushed

NUTRITION FACTS PER SERVING

Total carbs: 4.6 g

Fiber: 1 g

Net carbs: 3.6 g

Protein: 38.3 g

Fat: 31.1 g

Energy: 514 kcal

Macronutrient ratio: Calories from carbs (3%), protein (30%), fat (67%)

Preheat the oven to 450°F (230°C, or gas mark 8). Prepare the stuffing: Wash and chop the kale, removing any thick hard stems. Wash and slice the mushrooms. Place the crushed garlic in a hot pan greased with ghee and cook over a medium-low heat for 1 to 2 minutes.

Add the kale to the pan and cook for another 10 to 15 minutes. Add the mushrooms and diced chorizo and cook for 5 more minutes. Finally, add the eggs and cook for another 2 to 3 minutes, stirring frequently. When done, set it aside.

Prepare the tenderloin. Score the skin using a sharp knife. Make the cuts close together and cut through the skin and fat, but not through the meat.

Butterfly the tenderloin. Using a sharp knife held parallel to your work surface, start slicing the meat lengthwise, slowly pressing it out to create a flat tenderloin you can roll up. Pound it with a meat mallet if too thick. Season with salt and black pepper.

Start stuffing the tenderloin. Spread the stuffing over the meat, leaving a 1- to 2-inch (2.5 to 5 cm) border all around. Starting at a long side, roll up the pork to enclose the filling. To prevent the stuffing from falling out while roasting, fold about an inch (2.5 cm) of the short edges in as you roll. Firmly tie a kitchen string around the meat. Start by tying the loin lengthwise and then widthwise in four or five places, or place it in a butcher’s netting.

Cook in the oven for 20 minutes. Turn the heat down to 325°F (160°C, or gas mark 3) and cook for another 40 minutes or until the meat thermometer reads 175°F (79°C). When done, cover with foil and let it rest while you make the gravy.

Soak the dried porcini mushrooms in 1 cup (235 ml) of water for 15 minutes and then drain. Pour the meat juices in a pan and then add the ghee, Bone Broth, chopped onion, garlic, and the mushrooms. Cook until the sauce is reduced by half and remove from the heat. Using a hand blender, pulse until smooth. If the sauce is too thick, add more water, broth, or vegetable stock.

Remove the kitchen string and slice the pork loin. Pour the gravy over the slices and serve with braised vegetables, such as Braised Cabbage with Pancetta (here) or Creamy Vegetable Mash (here).

◁ HERB-CRUSTED RACK OF LAMB

Guaranteed to impress your guests, herb-and-macadamia-crusted rack of lamb is a great meal for special occasions, like holidays and family gatherings.

4 SERVINGS

15 MINS

30 MINS

INGREDIENTS

2 large 8-rib racks of lamb (1.5 kg/3.3 lb)

1/2 teaspoon salt

Freshly ground black pepper, to taste

1/2 cup (65 g/2.3 oz) macadamia nuts or blanched almonds

1 tablespoon (15 g/0.5 oz) Dijon Mustard (here)

1 tablespoon (2 g/0.07 oz) chopped fresh rosemary leaves

1/4 cup (15 g/0.5 oz) chopped fresh parsley

1 tablespoon (2 g/0.07 oz) chopped fresh thyme leaves

1 tablespoon (6 g/0.2 oz) lemon zest

2 cloves garlic

2 tablespoons (30 g/1.1 oz) ghee

NUTRITION FACTS PER SERVING

Total carbs: 3.6 g

Fiber: 2 g

Net carbs: 1.6 g

Protein: 30.4 g

Fat: 77.6 g

Energy: 834 kcal

Macronutrient ratio: Calories from carbs (1%), protein (14%), fat (85%)

Preheat the oven to 400°F (200°C, or gas mark 6). Remove the lamb from the fridge and let it sit for a few minutes at room temperature. Wash and pat dry the rack and season with salt and black pepper.

Place the macadamia nuts, mustard, rosemary, parsley, thyme, lemon zest, and garlic into a blender and pulse until smooth; or, leave a slightly crumbly texture, if you like. Season with salt and black pepper. This will form the nut-and-herb crust.

Heat a large ovenproof pan greased with ghee over a high heat. Add the lamb racks with the fatty large side down and cook for 2 to 3 minutes until browned. Turn the racks and cook on the other side for 30 seconds and then cook them standing up for another 30 seconds to seal the meat from all sides.

Transfer to a plate to cool to room temperature. Next, cover the fatty part with the nut-and-herb crust and press it in using your fingers so it won’t fall off during baking.

Set the racks on a baking sheet with the crusted side up. Bake for 15 to 18 minutes (medium-rare) or 20 to 23 minutes (medium). Remove from the oven and cover with aluminum foil to rest for 10 minutes. As with steak, the meat will continue cooking from the residual heat. When done, the meat inside should be evenly cooked, pink, and juicy.

When ready to serve, use a sharp knife and gently slice each cutlet to prevent the crust from falling off.

◁ ONE-POT PORK CURRY

A zingy pork curry slow-cooked with turnips and zucchini is a stress-free, keto-friendly way to satisfy a hungry crowd.

6 SERVINGS

20 MINS

2 TO 6 HOURS

INGREDIENTS

2 tablespoons (30 g/1.1 oz) ghee or coconut oil

2 cloves garlic, crushed

1 stalk lemongrass or 1 tablespoon (6 g/0.2 oz) freshly grated lime zest

1 small (70 g/2.5 oz) white onion

2 teaspoons ginger

1 Thai chile pepper or jalapeño pepper (15 g/0.5 oz), finely chopped

1.76 pounds (800 g) pork shoulder

1 teaspoon ground cumin

1/2 teaspoon coriander seeds

1 teaspoon paprika

1 teaspoon salt

Freshly ground black pepper

2 limes, halved

1 1/2 cups (360 ml/12 fl oz) coconut milk or heavy whipping cream

2 medium (400 g/14.1 oz) zucchini

2 small (300 g/10.6 oz) turnips

NUTRITION FACTS PER SERVING

Total carbs: 10.3 g

Fiber: 2.1 g

Net carbs: 8.2 g

Protein: 25.7 g

Fat: 41.5 g

Energy: 510 kcal

Macronutrient ratio: Calories from carbs (7%), protein (20%), fat (73%)

Dice the pork into medium-sized pieces and set aside. You can make the casserole in a Dutch oven, an ovenproof heavy soup pot, or in a slow cooker.

If using a Dutch oven or a heavy soup pot: Grease the pot with ghee and add the crushed garlic, lemongrass, onion, ginger, and chile pepper. Cook over a medium-high for a few minutes until the onion is golden brown.

Add the pork and brown on all sides by cooking for about 5 minutes and stirring frequently. Add all the spices. Squeeze in the lime juice and toss the four lime halves into the pot. (These are used only to infuse the curry and will be removed when it’s done.) Pour in the coconut milk, lower the heat to minimum, and cover with a lid. Cook for 1 1/2 to 2 hours or until the pork is tender.

Meanwhile, wash and dice the zucchini. Peel and dice the turnip into medium pieces. Add to the Dutch oven for the last 45 to 60 minutes of the cooking process.

If using a slow cooker: In a large pot greased with ghee, brown the garlic, onion, ginger, chile pepper, and pork pieces. Add all the spices, lemongrass, and lime halves and transfer to the slow cooker. Pour in the coconut milk and cook for 6 hours on high or for 10 hours on low. Add the turnip and zucchini for the last 2 to 3 hours of the cooking process. If you’re using cream instead of coconut milk, add it in the last 30 minutes of the cooking process to prevent it from breaking.

When done cooking, remove the lime halves. Let the curry cool slightly before serving. Once cool, you can freeze it in batches for up to three months.

◁ SHEPHERD’S PIE

Delicious British comfort food with a topping made from creamy cauliflower instead of potato: You won’t believe it’s low-carb!

6 SERVINGS

20 MINS

1 HOUR 15 MINS

INGREDIENTS

2.2 pounds (1 kg) lamb, ground

1 small (70 g/2.5 oz) white onion

1 medium (80 g/2.8 oz) carrot

2 cloves garlic, crushed

1 1/2 cups (150 g/5.3 oz) white mushrooms

2 cups (200 g/7.1 oz) green beans

1/2 cup (120 ml/4 fl oz) Bone Broth (here) or vegetable stock

1 tablespoon (15 ml/0.5 fl oz) Worcestershire sauce

2 tablespoons (16 g/0.6 oz) ground chia seeds

1 large (800 g/28.2 oz) cauliflower

2 tablespoons (30 g/1.1 oz) butter or ghee

1 teaspoon salt

Freshly ground black pepper

2 tablespoons (6 g/0.2 oz) chopped chives or fresh parsley

NUTRITION FACTS PER SERVING

Total carbs: 13.9 g

Fiber: 5.3 g

Net carbs: 8.6 g

Protein: 33.7 g

Fat: 40 g

Energy: 537 kcal

Macronutrient ratio: Calories from carbs (6%), protein (26%), fat (68%)

Heat a large pan and add the ground lamb. Brown from all sides, stirring frequently, until the fat is released and there are no pink parts. Use a slotted spoon to transfer the lamb to a bowl and set aside. Keep the cooking fat in the pan.

Peel and finely dice the onion and carrot and then peel and crush the garlic. Wash and slice the mushrooms. Wash and trim the green beans and chop them into quarters. Place the onion and garlic in the pan where you cooked the lamb. Cook for about 2 minutes or until translucent, stirring frequently. Add the carrot, mushrooms, and green beans. Cook for a few more minutes until the carrot begins to soften.

Return the cooked lamb to the pan and add the Bone Broth and Worcestershire sauce. Season with salt and black pepper to taste and simmer over a low heat for 20 to 25 minutes. When done, take it off of the heat and add the ground chia seeds. Mix until well combined.

Meanwhile, preheat the oven to 400°F (200°C, or gas mark 6) and prepare the cauliflower mash. Wash the cauliflower and cut it into medium florets. Place it on a steaming rack in a steaming pot filled with about 2 inches (5 cm) of water and cook for about 10 minutes.

When done, transfer the cauliflower to a blender and pulse until smooth and creamy. Add the ghee, season with salt and black pepper, and pulse again. When done, set it aside.

Spread the lamb mixture into a casserole dish. Top with mashed cauliflower. Using the tines of a fork, create a decorative pattern on top. Cook for about 30 minutes in the oven until the cauliflower is golden in color. When done, remove from the oven and let it cool slightly before serving. Top with chopped chives or parsley.

LAMB AVGOLEMONO

Thankfully, lamb chops take less time to cook than other cuts of lamb. Try them with a delicious Greek-style avgolemono, or egg and lemon, sauce!

4 SERVINGS

15 MINS

35 MINS + MARINATING

INGREDIENTS

Lamb

8 small lamb chops (800 g/1.76 lb)

1/4 cup (60 ml/2 fl oz) olive oil

2 tablespoons (15 ml/0.5 fl oz) red or white wine vinegar

4 cloves garlic, crushed

1 tablespoon (3 g/0.1 oz) dried oregano

1 tablespoon (15 g/0.5 oz) Dijon Mustard (here)

1 teaspoon lemon zest

Salt and freshly ground black pepper, to taste

Avgolemono Sauce

1 cup (240 ml/8.1 fl oz) chicken stock or Bone Broth (here)

4 large egg yolks

1/2 cup (120 ml/4 fl oz) fresh lemon juice

2 tablespoons (3 g/0.1 oz) chopped chives

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING

Total carbs: 4.5 g

Fiber: 0.9 g

Net carbs: 3.6 g

Protein: 41.2 g

Fat: 38.1 g

Energy: 534 kcal

Macronutrient ratio: Calories from carbs (3%), protein (31%), fat (66%)

First, marinate the lamb. Set the lamb chops into a bowl that you can fit in the fridge. Mix together the oil, vinegar, crushed garlic, herbs, Dijon mustard, lemon zest, salt, and black pepper and coat the lamb on all sides with the marinade. Cover the bowl with aluminum foil and place in the fridge for at least 2 hours or overnight. Remove the lamb chops from the fridge and keep at room temperature before cooking.

Preheat the oven to 400°F (200°C, or gas mark 6). Place the chops on a baking sheet and transfer to the oven. Discard the remaining marinade. Cook for 20 to 30 minutes, depending on how well-done you like them. Turn them halfway through the cooking process so they brown evenly.

Prepare the avgolemono sauce. Pour the Bone Broth in a small pot and bring to a simmer over low heat. Meanwhile, crack the eggs and separate the egg white from the egg yolks. Reserve the whites for use in another recipe.

In a large bowl, whisk the egg yolks until frothy. Squeeze in the lemon juice and whisk until well combined. Pour two ladles of the Bone Broth, one at a time, into the bowl and keep whisking. Then, slowly pour the egg-and-lemon mixture into the simmering pot of Bone Broth and keep stirring to avoid clumping. Continue whisking until the sauce thickens and then remove from the heat. Season with salt and black pepper to taste. Add the chives and mix well. Top the chops with the sauce and serve immediately.

GREEK ROAST LAMB

This Greek-style roast makes for deliciously tender meat that falls apart at the lightest touch.

6 SERVINGS

15 MINS

3 HOURS

INGREDIENTS

Roast Lamb

2 tablespoons each of fresh oregano, mint, and thyme, chopped

3 cloves garlic, crushed

1 tablespoon (6 g/0.2 oz) lemon zest

4.4 pounds (2 kg) lamb leg or shoulder, bone in

3 tablespoons (45 g/1.6 oz) butter or ghee

Salt and freshly ground black pepper, to taste

1/2 to 1 cup (120 to 240 ml/4.1 to 8.1 fl oz) vegetable stock or water

Tomato Sauce

Juices from cooking the lamb

1 large tin (400 g/14.1 oz) chopped tomatoes

1 clove garlic, crushed

1/2 cup (50 g/1.8 oz) olives

2 tablespoons (17 g/0.6 oz) capers

Salt, pepper and fresh oregano, to taste

NUTRITION FACTS PER SERVING

Total carbs: 4.8 g

Fiber: 1.6 g

Net carbs: 3.2 g

Protein: 31.4 g

Fat: 36 g

Energy: 475 kcal

Macronutrient ratio: Calories from carbs (3%), protein (27%), fat (70%)

Preheat the oven to 400°F (200°C, or gas mark 6). Mix together the freshly chopped herbs, garlic, and lemon zest. Rub the lamb with ghee and season with salt and black pepper. Using a sharp knife, create small cuts in the leg. Rub the leg with the herbs and squeeze some of it in the cuts.

Place the leg in a casserole dish, add the water or vegetable stock, cover with aluminum foil or a lid, and put in the oven. Cook for 1 hour and 45 minutes.

Increase the temperature to 375°F (190°C, or gas mark 5) and take the lid off. Cook for another 45 minutes until golden and crispy. When done, the meat should be fork-tender. Remove from the oven, place aluminum foil on top, and set aside to cool slightly.

For the sauce, pour the pan gravy into a pot and add the chopped tomatoes, crushed garlic, olives, capers, and oregano. Bring to a boil, simmer until reduced by half, and remove from the heat. Season with salt to taste. Pair with Creamy Vegetable Mash (here) or Braised Cabbage with Pancetta (here) and serve with the sauce on the side.

LAMB MEATBALLS WITH FETA

Feta cheese adds a salty, savory kick to these lamb meatballs and makes the sauce smooth and creamy, too. Eat with zucchini noodles—zoodles—or Cauli-Rice.

16 MEATBALLS

20 MINS

35 MINS

INGREDIENTS

Lamb Meatballs

1.1 pounds (500 g) ground lamb

1 large egg

1/2 cup (50 g/1.8 oz) almond flour

2 tablespoon (8 g/0.3 oz) each chopped fresh oregano and mint

1 teaspoon lemon zest

1 clove garlic, crushed

1/4 cup (25 g/0.9 oz) olives

Salt and freshly ground black pepper, to taste

2/3 cup (100 g/3.5 oz) feta cheese, crumbled

1 tablespoon (15 g/0.5 oz) ghee

Zoodles

4 medium (800 g/28.2 oz) zucchini

Tomato Sauce

2 medium (120 g/4.2 oz) tomatoes, chopped

1 tablespoon (15 g/0.5 oz) unsweetened tomato puree

1 bay leaf, crumbled

1 cup (240 ml/8.1 fl oz) Bone Broth (here)

Salt and freshly ground black pepper, to taste

Fresh basil, for garnish

NUTRITION FACTS PER SERVING (4 meatballs + zoodles)

Total carbs: 12.6 g

Fiber: 4.3 g

Net carbs: 8.2 g

Protein: 33.1 g

Fat: 45.8 g

Energy: 581 kcal

Macronutrient ratio: Calories from carbs (6%), protein (23%), fat (71%)

In a bowl, combine the ground lamb with the egg and almond flour. Add the chopped oregano, mint, lemon zest, garlic, and sliced kalamata or green olives. Add a pinch of salt and black pepper. Mix well and add the crumbled feta cheese. Using your hands, create medium-size meatballs and set aside.

Preheat a large pan greased with ghee. Once hot, add the meatballs and cook for about 2 to 3 minutes before turning with a fork. Cook until the outsides are browned and then add the chopped tomatoes, tomato puree, crumbled bay leaf, and Bone Broth. Season with salt and black pepper to taste.

Cook for 20 to 25 minutes on a medium-low heat and turn the meatballs halfway through the cooking process.

Meanwhile, wash the zucchini. Prepare the “zoodles” by slicing the zucchini with a julienne peeler or a vegetable spiralizer. Once the meatballs are cooked, remove them with a slotted spoon and set the zoodles into the meat and feta sauce. Cook over a medium-high heat for just 3 to 5 minutes: When done, the zoodles should still be al dente.

Alternatively, you can cook the zoodles in a separate pan greased with ghee. (Always make the zoodles just before serving and cook them briefly to avoid having them become mushy.) Serve with the meatballs and garnish with fresh basil leaves.

MINCED PORK PIES

These savory minced pork pies are deliciously crispy, grain-free, and so low in carbs!

8 PIES

20 MINS

50 MINS

INGREDIENTS

Crust

1 cup (100 g/3.5 oz) almond flour or flax meal

2 cups (100 g/3.5 oz) ground pork rinds

1/4 cup (40 g/1.4 oz) flax meal

2 large eggs

1/2 teaspoon salt or to taste

Filling

6 slices (90 g/3.2 oz) of thinly-cut bacon

1 tablespoon (15 g/0.5 oz) ghee or lard

10.6 ounces (300 g) ground pork, 20% fat

1 small (70 g/2.5 oz) white onion

2 cloves garlic, crushed

3/4 cup (100 g/3.5 oz) cheddar cheese, grated

3.5 oz (100 g) cream cheese or soft goat cheese

2 large eggs

1/4 cup (12 g/0.4 oz) chopped chives or spring onions

1/2 teaspoon salt

Freshly ground black pepper

NUTRITION FACTS PER PIE

Total carbs: 5.6 g

Fiber: 2.7 g

Net carbs: 2.8 g

Protein: 26.9 g

Fat: 30.7 g

Energy: 411 kcal

Macronutrient ratio: Calories from carbs (3%), protein (27%), fat (70%)

Preheat the oven to 400°F (200°C, or gas mark 6). In a bowl, mix the ingredients for the crust and combine well using your hands. Add a tablespoon (15 ml/0.5 fl oz) or two of water if needed. If using salted pork rinds, omit additional salt.

Divide the batter into eight equal parts and press them into greased nonstick tart pans (ideally, you should use mini-pie pans with removable bottoms). Press the dough with your fingers toward the edges and up the sides to create a “bowl” shape.

Place the pies on a baking sheet and top with sheets of parchment paper and ceramic baking beans. Transfer to the preheated oven and bake for about 12 to 15 minutes. When done, remove from the oven and set aside.

To prepare the filling, slice the bacon and cook in a pan greased with ghee until crispy. Add the ground pork and cook, stirring frequently, until completely browned. When done, use a slotted spoon to transfer the meat and bacon into a bowl and set aside.

Place the onion and garlic in the pan in which you cooked the pork and bacon. Cook for 5 to 8 minutes over a medium-high heat until lightly browned. Set it aside.

Mix the pork, bacon, caramelized onion and garlic, and remaining ingredients in a bowl.

Combine everything well and distribute evenly into the piecrusts. Return the crusts to the oven and bake for 15 to 20 minutes. Remove from the oven and then set aside to cool. Store in the fridge and serve cold or reheat if desired.

◁ PEPPERONI PIZZA

You won’t miss “real” pizza anymore: This healthier alternative to traditional pepperoni pizza has just a fraction of the carbs.

4 SERVINGS

10 MINS

25 MINS

INGREDIENTS

Crust

1 1/2 cups (150 g/5.3 oz) almond flour

1/4 cup (40 g/1.4 oz) flax meal

2 tablespoons (15 g/0.5 oz) psyllium husk powder

1/3 cup (30 g/1.1 oz) grated Parmesan cheese, or more almond flour

1 teaspoon dried Italian herbs

1/2 teaspoon each onion powder, garlic powder and salt

1 large egg

1/4 cup (60 ml/2 fl oz) lukewarm water

Topping

1/2 cup (120 g/4.2 oz) Marinara Sauce (here)

1/2 teaspoon chile flakes

1 cup (120 g/4.2 oz) mozzarella cheese

1/2 package (60 g/2.1 oz) pepperoni

2 tablespoons (5 g/0.2 oz) chopped fresh basil

1 tablespoon (15 ml/0.5 fl oz) extra virgin olive oil

NUTRITION FACTS PER SERVING (1/4 of the pizza)

Total carbs: 17 g

Fiber: 9.8 g

Net carbs: 7.3 g

Protein: 25.9 g

Fat: 47.8 g

Energy: 571 kcal

Macronutrient ratio: Calories from carbs (5%), protein (18%), fat (77%)

Preheat the oven to 400°F (200°C, or gas mark 6). In a mixing bowl, combine the almond flour, flax meal, psyllium husk powder, grated Parmesan cheese, Italian herbs, onion and garlic powder, and salt.

Add the egg and water and combine well with your hands. Line a pizza pan or a regular large baking sheet with parchment paper. Using your hands, press the pizza dough into the pan, leaving slightly raised edges to form crusts to hold the filling. You can use a dough roller to make the surface smooth. If you don’t have a pizza pan, just form the dough into a round shape. Try to make the crust as thin as possible.

Place the dough in the oven and bake for 12 to 15 minutes. When done, remove from the oven to top with the filling. Spread the marinara sauce over the dough and top with chile flakes, grated mozzarella, and pepperoni slices. Return to the oven and bake for another 10 minutes or until the cheese is melted and the pepperoni is slightly crisped up.

When done, remove the pizza from the oven and top with chopped basil and drizzle with a tablespoon (15 ml/0.5 fl oz) of extra virgin olive oil. The pizza tastes best when eaten immediately. If needed, reheat in the oven for a few minutes.

CREAMY MUSHROOM “RISOTTO”

This earthy mushroom risotto is a surprisingly easy, grain-free midweek meal.

6 SERVINGS

15 MINS

20 MINS

INGREDIENTS

1/2 cup (15 g/0.5 oz) dried porcini mushrooms

3/4 cup (180 ml/6.1 fl oz) chicken stock (here) or vegetable stock

1 small (70 g/2.5 oz) white onion

4 cups (200 g/7.1 oz) fresh wild mushrooms

1/4 cup plus 2 tablespoons (56 g/2 oz) ghee or butter

2 cloves garlic, crushed

6 cups (720 g/25.4 oz) Cauli-Rice (here)

Salt, to taste

1/2 cup (120 ml/4.1 fl oz) heavy whipping cream

1 tablespoon (15 ml/0.5 fl oz) lemon juice

1/4 cup (15 g/0.5 oz) chopped fresh parsley

2/3 cup (60 g/2.1 oz) grated Parmesan cheese

NUTRITION FACTS PER SERVING

Total carbs: 11.3 g

Fiber: 3.4 g

Net carbs: 7.9 g

Protein: 8 g

Fat: 24.4 g

Energy: 287 kcal

Macronutrient ratio: Calories from carbs (11%), protein (11%), fat (78%)

Soak the dried porcinis in the chicken stock for at least 15 minutes. Once soaked, chop the mushrooms into smaller pieces if needed. Peel and finely dice the onion. Wash and slice the fresh mushrooms.

Grease a large pan or heavy soup pot with 1/4 cup (60 g/2.1 oz) of ghee and add the onion and crushed garlic. Cook over a medium-high heat for 5 to 8 minutes until lightly browned.

Add the Cauli-Rice and sliced mushrooms and mix well. Pour in the soaked mushrooms with their liquid and season with salt. (You can substitute 1/4 cup [60 ml/2 fl oz] of the stock with 1/4 cup [60 ml/2 fl oz] dry white wine, if you like.)

Pour in the cream and cook for 8 to 10 minutes or until the cauliflower is tender but not overcooked. Remove from the heat. Add a squeeze of lemon juice, parsley, grated Parmesan cheese, and remaining ghee or butter, and mix until well combined. Garnish with more parsley and serve immediately.

KETO FALAFEL

Traditionally made with chickpeas, these low-carb falafel are grain- and legume-free, and they’re served with a flavorful tahini dip.

12 FALAFEL

15 MINS

45 MINS

INGREDIENTS

Falafel

3 cups (360 g/12.7 oz) Cauli-Rice (here)

1 small (70 g/2.5 oz) white onion

2 cloves garlic, crushed

2 tablespoons (30 g/1.1 oz) ghee

1 large egg

1/4 cup (25 g/0.9 oz) almond flour

1/2 cup (65 g/2.3 oz) macadamia nuts

2 1/2 tablespoons (3 g/0.1 oz) each chopped cilantro and mint

1 teaspoon lemon zest

2 teaspoons ground cumin

1 teaspoon ground turmeric

Salt and freshly ground black pepper, to taste

Tahini Dip

1 tablespoon (15 g/0.5 oz) tahini

3 tablespoons (36 g/1.3 oz) sour cream or coconut milk

1 tablespoon (15 g/0.5 oz) Mayonnaise (here)

1 tablespoon (15 ml/0.5 fl oz) lemon juice

Salt and freshly ground black pepper, to taste

NUTRITION FACTS PER SERVING (3 falafel)

Total carbs: 12.6 g

Fiber: 5 g

Net carbs: 7.6 g

Protein: 7.4 g

Fat: 31.8 g

Energy: 346 kcal

Macronutrient ratio: Calories from carbs (9%), protein (9%), fat (82%)

First, prepare the Cauli-Rice.

Preheat the oven to 400°F (200°C, or gas mark 6).

Meanwhile, peel and finely slice the onion and garlic and add to a pan greased with ghee. Cook for 5 to 8 minutes, stirring frequently, and take off the heat.

When the Cauli-Rice is cooked, transfer it to a blender and add the caramelized onion, garlic, egg, almond flour, macadamia nuts, cilantro, mint, lemon zest, cumin, turmeric, salt, and black pepper. Pulse until smooth.

Using your hands, create medium balls or patties from the mixture and place on a baking sheet lined with parchment paper. Spray or drizzle each falafel with the remaining ghee or coconut oil and transfer to the oven. Bake for 25 to 30 minutes or until golden brown.

Meanwhile, prepare the tahini dip. Mix the tahini, sour cream, mayo, and lemon juice. Season with salt and black pepper to taste. Use as dip for the falafel.

When the falafel are done, remove them from the oven. Eat warm or cold.