Chapter Eight:
SIDES
When you’re following a ketogenic diet, you usually have to avoid popular side dishes, like mashed potato, rice, and spaghetti, which are very high in carbohydrates. But that doesn’t mean you need to feel deprived. Far from it! In this chapter, I’ll show you how to make satiating side dishes using healthy, low-carb ingredients, like the wonderfully-versatile cauliflower, which can mimic rice in almost any dish. You’ll also find plenty of easy-to-make recipes that focus on tasty seasonal vegetables, like zucchini fries, bacon-laden Brussels sprouts, and steamed fresh broccoli draped with a creamy blue cheese sauce. Are you hungry yet?
CAULI-RICE THREE WAYS
Cauliflower is your new best friend. Use it instead of potatoes to create a creamy cauliflower mash; substitute it for rice; or use it to make a low-carb pizza crust!
4 SERVINGS
15 MINS
20 MINS
INGREDIENTS
5 cups (600 g/21.2 oz) Cauli-Rice (here)
2 cloves of garlic
2 tablespoons (30 g/1.1 oz) ghee or butter
Salt and freshly ground black pepper, to taste
Mediterranean Rice
3 to 4 tablespoons (12 to 16 g/0.4 to 0.6 oz) fresh basil, thyme leaves, and oregano
1 small (70 g/2.5 oz) white onion
1 tablespoon (15 g/0.5 oz) tomato puree, unsweetened
Creamy Lemon Rice
2 tablespoons (5 g/0.2 oz) finely chopped fresh basil
1 tablespoon each finely chopped fresh oregano and thyme leaves
1 tablespoon (6 g/0.2 oz) lemon zest
1/2 cup (120 ml/4.1 fl oz) coconut milk or heavy whipping cream
2 tablespoons (30 ml/1 fl oz) lemon juice
Spicy Asian Rice
1 tablespoon (8 g/0.3 oz) ginger
Small bunch cilantro, chopped, with leaves separated from stalks
1 to 2 small chile peppers,
1 teaspoon ground turmeric
NUTRITION FACTS PER SERVING Mediterranean / Creamy Lemon / Spicy Asian
Total carbs: 10.6/10.2/8.8 g
Fiber: 3.7/3.6/3.3 g
Net carbs: 6.8/6.6/5.5 g
Protein: 3.3/3.7/3.1 g
Fat: 8/19.4/8 g
Energy: 119/223/112 kcal
Macronutrient ratio: Calories from carbs (24/12/21%), protein (12/7/12%), fat (64/81/68%)
For Mediterranean Cauli-Rice:
Wash and chop the herbs, peel and mash the garlic, and finely dice the onion. Heat a pan greased with ghee over medium heat and add the mashed garlic and diced onion.
Cook, stirring frequently, for about 5 minutes or until lightly browned. Add the Cauli-Rice and cook for 5 to 7 minutes, stirring constantly. Add the tomato puree and seasonings and mix well. Finally, add the chopped herbs and cook for another 2 to 3 minutes. Season with salt and black pepper and set aside. Serve with fish and meat dishes, or top with a fried egg or sliced avocado for a quick breakfast meal!
For Creamy Lemon Cauli-Rice:
Wash and finely chop the herbs. Peel and mash the garlic and zest the lemon. Heat a pan greased with ghee over medium heat and add the mashed garlic and lemon zest. Cook for about 2 minutes, stirring frequently. Add the Cauli-Rice and cook for 1 to 2 minutes, stirring frequently. Pour in the coconut milk or cream and lemon juice. Cook for another 5 minutes. Finally, add the chopped herbs and cook for 2 to 3 minutes. Season with salt and black pepper and serve.
For Spicy Asian Cauli-Rice:
Peel and mash the garlic. Heat a large pan greased with ghee or coconut oil. Add the mashed garlic, ginger, chopped cilantro stalks, and chile pepper. Cook on medium-high heat for 3 to 5 minutes, stirring frequently. Add the Cauli-Rice and cook for 5 to 7 minutes, stirring frequently. Add the turmeric and cilantro leaves and cook for another 2 to 3 minutes. Season with salt and black pepper and serve.
CREAMY VEGETABLE MASH
This creamy mash made from low-carb vegetables, fresh herbs, and spices can be paired with just about any meat dish.
6 SERVINGS
15 MINS
20 MINS
INGREDIENTS
1 large (600 g/21.2 oz) head cauliflower
1 small (200 g/7.1 oz) head broccoli
1 medium (200 g/7.1 oz) turnip
1/4 cup (56 g/2 oz) ghee or butter
1 small (70 g/2.5 oz) white onion, chopped
2 cloves garlic, crushed
Salt and freshly ground black pepper, to taste
Optional: 1/2 cup (45 g/1.6 oz) grated Parmesan cheese, cheddar cheese, or sour cream
NUTRITION FACTS PER SERVING
Total carbs: 10.8 g
Fiber: 3.7 g
Net carbs: 7.1 g
Protein: 3.4 g
Fat: 9.6 g
Energy: 135 kcal
Macronutrient ratio: Calories from carbs (22%), protein (10%), fat (68%)
Wash the cauliflower and broccoli and cut into smaller florets. Peel and quarter the turnip. Place the vegetables on a steaming rack inside a pot filled with about 2 inches (5 cm) of water. Bring to a boil and cook for about 10 minutes until tender—do not overcook.
Heat a pan greased with half of the ghee and add the chopped onion and garlic. Cook for about 5 to 8 minutes or until caramelized. Keep stirring to prevent burning and then remove from the heat.
Place the cooked cauliflower, broccoli, and turnip into a blender. Add the onion and garlic and the remaining ghee. Pulse until smooth and creamy. Season to taste and stir in the cheese or sour cream, if using. Serve with meat dishes. This is also a great topping for Shepherd’s Pie (here), instead of a regular cauliflower mash.
TIP
Try using your favorite herbs and spices in this recipe. For a Mediterranean twist, add 2 to 3 tablespoons (5 to 8 g/0.2 to 0.3 oz) chopped fresh basil, thyme, and oregano. For Asian-style, add 2 tablespoons (2 g/0.1 oz) chopped fresh cilantro, 1 tablespoon (8 g/0.3 oz) ginger, and 1 small chile pepper. For a smoky BBQ taste, add 1 teaspoon smoked paprika and 1/4 teaspoon cayenne pepper. For a “curried” mash, add 1 teaspoon curry powder and 1/2 teaspoon ground turmeric.
GRILLED MEDITERRANEAN VEGETABLES
Crispy Mediterranean-style vegetables go well with fish and poultry—and topping them with fried eggs transforms them into a quick, healthy breakfast, too.
6 SERVINGS
10 MINS
20 MINS
INGREDIENTS
1/4 cup (56 g/2 oz) ghee or butter
3 cloves garlic, crushed
2 small (200 g/7.1 oz) red, orange, or yellow peppers
3 medium (600 g/21.2 oz) zucchini
1 medium (500 g/17.6 oz) eggplant
1 medium (100 g/3.5 oz) red onion
1 tablespoon (4 g/0.2 oz) chopped fresh oregano
2 tablespoons (5 g/0.2 oz) chopped fresh basil
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 11.9 g
Fiber: 4.9 g
Net carbs: 7 g
Protein: 2.7 g
Fat: 9.8 g
Energy: 140 kcal
Macronutrient ratio: Calories from carbs (22%), protein (9%), fat (69%)
Set the oven to broil (500°F [260°C, or gas mark 10]). In a small bowl, mix the melted ghee and crushed garlic.
Wash all the vegetables. Halve, deseed, and slice the bell peppers into strips. Slice the zucchini widthwise into 1/4-inch (about 1/2 cm) pieces. Wash the eggplant and slice. Quarter each slice into 1/4-inch (about 1/2 cm) pieces. Peel and slice the onion into medium wedges and separate the sections using your hands. Place the vegetables into a bowl and add the chopped herbs, ghee with garlic, salt, and black pepper.
Spread all the vegetables on a baking sheet, ideally on a roasting rack or net so that the vegetables don’t become soggy from the juices. Transfer to the oven and cook for about 15 minutes. Be careful not to burn them.
When done, the vegetables should be slightly tender but still crisp. Serve with meat dishes or bake with cheese such as feta, mozzarella, or halloumi.
BROCCOLI PATTIES
Make and freeze these easy broccoli patties ahead of time and then defrost as needed: they can be served hot or chilled, and they’re great for breakfast as well.
15 PATTIES
10 MINS
35 MINS
INGREDIENTS
1 medium (400 g/14.1 oz) head broccoli
2 tablespoons (30 g/1.1 oz) ghee or lard
1 medium (110 g/3.9 oz) white onion, finely sliced
2 cloves garlic, crushed
3 large eggs
1/2 cup (60 g/2.1 oz) grated cheddar cheese or Parmesan cheese
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING (3 patties)
Total carbs: 8.1 g
Fiber: 2.5 g
Net carbs: 5.7 g
Protein: 9.3 g
Fat: 13.2 g
Energy: 183 kcal
Macronutrient ratio: Calories from carbs (13%), protein (21%), fat (66%)
Preheat the oven to 400°F (200°C, or gas mark 6). Wash the broccoli and cut into florets. Place on a steaming rack in a steaming pot filled with about 2 inches (5 cm) of water and cook for about 5 to 7 minutes. Don’t overcook the broccoli; it should still be al dente. When done, set it aside and let cool before chopping and mixing with the other ingredients.
Heat a pan greased with ghee and add the onion and crushed garlic. Cook for 5 to 8 minutes until lightly browned.
In a bowl, mix the eggs, cheese, salt, and black pepper. Cut the cooked broccoli into smaller pieces and place in the bowl with the eggs. Add the onion and garlic and mix until well combined.
Using a spoon, create 15 palm-size patties (3 per serving) and place them on a baking sheet lined with parchment paper. Transfer to the oven and cook for about 20 minutes or until the tops are lightly browned and crispy.
When done, remove from the oven and set aside to cool or serve immediately.
ZUCCHINI FRIES
Skip the French fries and reach for this potato-free version instead: these fries are made from zucchini, and covered in crispy pork rinds.
4 SERVINGS
10 MINS
30 TO 35 MINS
INGREDIENTS
4 medium (800 g/28.2 oz) zucchini
1/4 teaspoon salt
2 tablespoons (14 g/0.5 oz) flaxseed meal
1 1/2 cups (75 g/2.6 oz) ground pork rinds
1 tablespoon (5 g/0.2 oz) dried Italian herbs (basil, thyme, oregano)
1 teaspoon garlic powder
1 teaspoon onion powder
Freshly ground black pepper, to taste
1 large egg
2 tablespoons (30 g/1.1 oz) ghee or coconut oil
Optional: 1/3 cup (30 g/1.1 oz) grated Parmesan cheese instead of 1/2 cup pork rinds
NUTRITION FACTS PER SERVING
Total carbs: 8.9 g
Fiber: 3.4 g
Net carbs: 5.5 g
Protein: 17.1 g
Fat: 12.8 g
Energy: 236 kcal
Macronutrient ratio: Calories from carbs (11%), protein (33%), fat (56%)
Preheat the oven to 425°F (220°C, or gas mark 7). Wash the zucchini and cut into about 1/2-inch-wide (1.3 cm) and 3-inch-long (7.5 cm) “fries”. Season with some of the salt and let rest on a cutting board for at least 20 minutes. Then pat the moisture off the fries with a paper towel.
Meanwhile, mix the “breading.” Place the flaxseed meal into a bowl and combine with the ground pork rinds. Add the dried herbs, onion and garlic powder, a pinch of salt, and black pepper.
In a small bowl, mix the egg with another pinch of salt. Dip each zucchini piece in the egg and transfer to the bowl with the breading. Dredge the zucchini in the breading and place on a baking sheet lined with parchment paper. Do not put all the fries with the egg in the breading at once or it will clump up. Drizzle the fries with melted ghee or spray with coconut oil.
Transfer the sheet into the oven and bake for 20 to 25 minutes or until lightly browned and crispy. Remove from the oven and set aside to cool. Eat immediately or the fries will get soggy. If needed, place them in the oven to crisp up just before serving.
Serve with meat-based dishes and pair with Ketchup (here), Mayonnaise (here), or Spicy Chocolate BBQ Sauce (here)!
◁ STEAMED BROCCOLI WITH BLUE CHEESE SAUCE
Crispy broccoli and creamy blue cheese are heavenly together, and this sauce is no exception. What’s more, it’s fabulous with fish and seafood.
4 SERVINGS
10 MINS
15 MINS
INGREDIENTS
1 medium (500 g/17.6 oz) head of broccoli
1/4 cup (60 ml/2 fl oz) heavy whipping cream
2.1 ounces (60 g) cream cheese
2 tablespoons (30 g/1.1 oz) butter or ghee
2 ounces (56 g) crumbled blue cheese
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 9.5 g
Fiber: 3.3 g
Net carbs: 6.2 g
Protein: 8 g
Fat: 19.7 g
Energy: 231 kcal
Macronutrient ratio: Calories from carbs (10%), protein (14%), fat (76%)
Wash the broccoli and cut into florets. Place on a steaming rack in a steaming pot filled with about 2 inches (5 cm) of water and bring to a boil. Cook for 5 to 8 minutes until the broccoli is tender but still crisp. Do not overcook. When done, set it aside.
Prepare the blue cheese sauce. Pour the cream in a small pot and add the cream cheese and butter or ghee. Gently bring to a simmer over a medium-low heat and stir until well combined and the cream cheese and butter are melted. If you need to thicken the sauce, boil for 3 to 5 more minutes, stirring frequently.
Remove from the heat and add the crumbled blue cheese. Stir until the blue cheese is dissolved and the sauce is smooth and creamy. Season with salt and black pepper, to taste. If you need to thin the sauce, add a splash of water or cream.
TIP
Try this recipe with other types of cheese: goat cheese, cheddar, or even Brie.
◁ GARLIC-&-HERB CAULIFLOWER
Crisp, sweet, roasted cauliflower infused with fragrant herbs and spices can stand up to any meat dish imaginable.
4 SERVINGS
5 MINS
20 MINS
INGREDIENTS
1 large (800 g/28.2 oz) head cauliflower
1/4 cup (56 g/2 oz) melted ghee, lard, or butter
1/4 cup (10 g/0.4 oz) chopped fresh herbs (e.g., basil, oregano, and thyme)
2 tablespoons (30 ml/1 fl oz) lemon juice
3 cloves garlic, crushed
Salt and freshly ground black pepper, to taste
Optional: Parmesan for sprinkling
NUTRITION FACTS PER SERVING
Total carbs: 11.5 g
Fiber: 4.3 g
Net carbs: 7.2 g
Protein: 4.1 g
Fat: 14.4 g
Energy: 181 kcal
Macronutrient ratio: Calories from carbs (16%), protein (10%), fat (74%)
Preheat the oven to 450°F (230°C, or mark 8). Wash the cauliflower, cut into smaller florets, and place in a bowl. In another bowl, mix the melted ghee, chopped herbs, lemon juice, and crushed garlic. Season with salt and black pepper, to taste.
Add the herb mixture to the bowl with the cauliflower and coat thoroughly. Sprinkle with Parmesan cheese, if using, and place the cauliflower on a baking sheet. Transfer the sheet to the oven and bake for 15 minutes or until the cauliflower turns golden. When done, remove it from the oven and serve immediately.
CAULI-PIZZA TARTLETS
Pizza crust made from “riced” cauliflower is remarkably tasty and works well when it’s thin and crispy. Feel free to add your favorite toppings to these pizza tartlets!
4 SERVINGS
15 MINS
50 MINS
INGREDIENTS
Pizza Crust
2 cups (240 g/8.5 oz) Cauli-Rice (here)
3/4 cup (90 g/3.2 oz) grated mozzarella cheese
1/3 cup (30 g/1.1 oz) grated Parmesan cheese
1/2 teaspoon each garlic powder and onion powder
1 large egg white
2 teaspoons dried Italian herbs
1 tablespoon (15 g/0.5 oz) ghee or coconut oil
Salt and freshly ground black pepper, to taste
Topping
1/3 cup (80 g/2.8 oz) Marinara Sauce (here)
1/2 cup (50 g/1.8 oz) olives
1/4 cup (30 g/1.1 oz) grated mozzarella cheese
Fresh basil, to taste
NUTRITION FACTS PER TART
Total carbs: 7 g
Fiber: 2.3 g
Net carbs: 4.7 g
Protein: 13.2 g
Fat: 18.4 g
Energy: 243 kcal
Macronutrient ratio: Calories from carbs (8%), protein (22%), fat (70%)
Preheat the oven to 400°F (200°C, or gas mark 6). Prepare the Cauli-Rice and cook it in a pan or in a microwave oven. Using your hands or a cheesecloth, squeeze out as much liquid from the cauliflower as possible. Drier Cauli-Rice helps the “dough” to bind and to crisp up when baked.
In a bowl, mix the Cauli-Rice, grated mozzarella cheese, Parmesan cheese, garlic and onion powder, egg white, and Italian herbs. Season with salt and black pepper. Reserve some grated mozzarella cheese or topping.
Place the cauliflower mixture on a baking sheet lined with parchment paper and, using your hands, form four small, rounded crusts and press down to flatten. (You’ll need to use firm parchment paper for this: don’t substitute wax paper.) Brush or spray the crusts with some ghee or coconut oil and bake in the oven for about 20 minutes.
Remove from the oven, put another piece of parchment paper on the top of the crusts, and flip them over. Carefully peel off the top piece of parchment. Top with the marinara sauce, pitted olives, and the remaining mozzarella cheese. Return to the oven for another 10 minutes. Garnish with basil before serving.
◁ BRAISED CABBAGE WITH PANCETTA
Cabbage is a staple vegetable in low-carb diets. Sound boring? It’s not! Bacon and homemade Bone Broth can lift the humble cabbage to new heights.
4 SERVINGS
10 MINS
55 MINS
INGREDIENTS
1 head (700 g/24.7 oz) green or white cabbage
1 small (70 g/2.5 oz) white onion
2 tablespoons (30 g/1.1 oz) lard, ghee, or tallow
6 slices (90 g/3.2 oz) of pancetta or thinly-cut bacon
1 cup (240 ml/8.1 fl oz) Bone Broth (here), chicken stock (here), or vegetable stock
2 tablespoons (30 ml/1 fl oz) apple cider vinegar
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 11.8 g
Fiber: 4.7 g
Net carbs: 7.1 g
Protein: 5.9 g
Fat: 14.1 g
Energy: 184 kcal
Macronutrient ratio: Calories from carbs (16%), protein (13%), fat (71%)
Wash, halve, and slice the cabbage. Remove the hard center and discard. Peel and finely slice the onion. Grease a heavy pot or a Dutch oven with the lard and add the sliced onion and pancetta. Cook for 5 to 8 minutes, stirring frequently. Add the shredded cabbage, Bone Broth, and vinegar and mix well. Add the erythritol or liquid stevia, if using. Season with salt and black pepper to taste.
Cover with a lid and cook over a medium-low heat for 40 to 45 minutes or until tender. Keep an eye on it: add 1/4 cup (60 ml/2 fl oz) of water, if needed. You don’t want to have too much liquid left, but you don’t want the cabbage to burn. Serve this with meat dishes, especially pork.
SHREDDED BRUSSELS SPROUTS WITH BACON
Even folks who usually turn up their noses at Brussels sprouts will agree that these shredded sprouts with bacon, ghee, and lemon are ridiculously delicious.
4 SERVINGS
10 MINS
20 TO 25 MINS
INGREDIENTS
6 cups (500 g/17.6 oz) Brussels sprouts
2 tablespoons (30 g/1.1 oz) lard, ghee, or tallow, melted
2 cloves garlic, crushed
2 tablespoons (30 ml/1 fl oz) freshly squeezed lemon juice
Salt and freshly ground black pepper, to taste
6 pieces (90 g/3.2 oz) bacon, thinly sliced
NUTRITION FACTS PER SERVING
Total carbs: 12.1 g
Fiber: 4.8 g
Net carbs: 7.3 g
Protein: 7.4 g
Fat: 13.5 g
Energy: 188 kcal
Macronutrient ratio: Calories from carbs (16%), protein (16%), fat (68%)
Preheat the oven to 400°F (200°C, or gas mark 6). Wash the Brussels sprouts and remove any dry or discolored leaves. Place in a food processor and finely slice using a slicing blade. Mix the lard with the garlic.
Spread the sprouts over a large baking sheet and drizzle with the melted lard, crushed garlic mixture, and lemon juice. Season with salt and black pepper, add the bacon, and mix until well combined.
Cook in the oven for 15 to 20 minutes, mixing twice to ensure even cooking. When done, remove from the oven and set aside for a few minutes before serving. Eat as a side or top with a fried egg for a savory, keto-friendly breakfast.
BRAISED VEGETABLES WITH TURMERIC
Indian spices and turmeric lend fresh vegetables a bright color and a vibrant flavor in this easy-to-prepare dish.
6 SERVINGS
10 MINS
35 MINS
INGREDIENTS
3 medium (600 g/21.2 oz) zucchini
1 medium (500 g/17.6 oz) eggplant
2 medium (200 g/7.1 oz) tomatoes
1 small (70 g/2.5 oz) white onion
1/4 cup (56 g/2 oz) ghee, lard, or tallow
2 cloves garlic, crushed
1 teaspoon ground turmeric
1/2 teaspoon ground coriander seeds
1/2 teaspoon ground cumin seeds
1/4 teaspoon ground ginger
1 star anise
1/2 teaspoon cinnamon
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 11.4 g
Fiber: 4.8 g
Net carbs: 6.6 g
Protein: 2.7 g
Fat: 9.9 g
Energy: 136 kcal
Macronutrient ratio: Calories from carbs (21%), protein (8%), fat (71%)
Wash all the vegetables. Using a potato peeler or sharp knife, create wide noodles from the zucchini. Alternatively, dice it into medium-size pieces. Wash and chop the eggplant into 1-inch (2.5 cm) pieces. Chop the tomatoes. Peel and finely slice the onion.
Grease a large heavy pot or a Dutch oven with the ghee and heat over a medium-high heat. Add the onion and crushed garlic. Cook for 5 to 8 minutes until lightly browned and stir frequently to prevent burning.
Lower the heat to medium-low and add the eggplant and zucchini. Toss in all the spices, salt, and black pepper and mix well. Cover with a lid and cook for about 15 to 20 minutes. Add the chopped tomatoes and cook for another 5 to 10 minutes or until tender. When done, remove from the heat. Serve this dish with meat dishes.
◁ SHAVED ASPARAGUS WITH PARMESAN CHEESE
This crunchy, refreshing side complements all kinds of fish and poultry. Plus, raw asparagus is high in prebiotics that improve digestion and enhance weight loss.
4 SERVINGS
5 MINS
5 MINS
INGREDIENTS
4 bunches (600 g/21.2 oz) asparagus
1 1/3 cups (120 g/4.2 oz) grated or flaked Parmesan cheese
2 tablespoons (30 ml/1 fl oz) lemon juice
3 tablespoons (45 ml/1.5 fl oz) extra virgin olive oil
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 7.3 g
Fiber: 3.2 g
Net carbs: 4.1 g
Protein: 14.1 g
Fat: 18.1 g
Energy: 238 kcal
Macronutrient ratio: Calories from carbs (7%), protein (24%), fat (69%)
Wash the asparagus and slice as thinly as possible using a julienne peeler. Divide between serving plates and sprinkle with the Parmesan cheese. Drizzle with olive oil and season with salt and black pepper. Serve as a side with meat dishes.
TIP
Not a fan of raw asparagus? Bake it! Preheat the oven to 425°F (220°C, or gas mark 7). Snip the woody ends off the asparagus spears, toss with the oil and lemon juice, and season with salt and black pepper, to taste. Top with the Parmesan cheese and bake for 5 to 7 minutes.