agave syrup, 17
alcohol, 15
almonds
Chocolate Crepes with Chantilly Cream, 220–221
Chocolate Hazelnut Butter, 43
Chocolate & Orange Spiced Granola, 62–63
Curried Chicken Stuffed Avocado, 111
Herb-Crusted Rack of Lamb, 174
Spiced Coconut Granola Bars, 94
Toasted Nut Butter, 39
artificial sweeteners, 17
Asian Fish Balls with Sweet Chili Sauce, 148–149
Asian Spiced Beef Meatballs, 154
asparagus
Baked Salmon & Asparagus with Hollandaise, 134
Egg Muffin in a Cup, 56
Herbed Fish & Veg Tray, 145
Pork Skewers with Asparagus and Orange Mayo, 166
Shaved Asparagus with Parmesan Cheese, 201
Succulent Steak with Chimichurri Sauce, 158–159
Avgolemono Sauce, 180
avocados
Best Keto Enchiladas, 165
Cobb Salad in a “Tortilla” Bowl, 112
Creamy Green Gazpacho, 97
Curried Chicken Stuffed Avocado, 111
Double Chocolate Muffins, 225
Meaty Guacamuffins, 84–85
Salmon Nori Rolls, 88–89
Sushi: Spicy Tuna Rolls, 146–147
Ultimate Guacburger, 156–157
Vegetarian Stuffed Avocado, 106
bacon
Bacon Deviled Eggs, 73
Bacon-Wrapped Liver Pâté, 93
Braised Cabbage with Pancetta, 198
Breakfast Frittata, 54
Caesar Salad in a Cheese Bowl, 108–109
Chicken Kiev, 118–119
Chicken Minestrone, 101
Cobb Salad in a “Tortilla” Bowl, 112
Crispy Bacon Pancakes, 58
Egg Muffin in a Cup, 56
Minced Pork Pies, 183
Savory Fat Bombs, 70
Shredded Brussels Sprouts with Bacon, 199
Slow-Roast Pork Belly with Quick “Potato” Salad, 168–169
Zucchini & Pumpkin Hash, 48
Baked Salmon & Asparagus with Hollandaise, 134
Baked Scotch Eggs, 46
Baked Tuna “Pasta,” 135
basics
Bone Broth, 30
Cauli-Rice, 37
Chocolate Hazelnut Butter, 43
Dijon Mustard, 31
Essential Keto Crepes, 24
Fluffy Grain-Free Sunflower Bread, 20–21
Grain-Free Tortillas, 25
Hollandaise Sauce, 32
Ketchup, 29
Low-Carb Sourdough Bread, 22–23
Marinara Sauce, 33
Mayonnaise, 28
Pesto, Three Ways, 35
Spiced Berry Jam, 40–41
Spicy Chocolate BBQ Sauce, 34
Toasted Nut Butter, 39
Ultimate Keto Bread, 19
Ultimate Keto Buns, 26–27
beef, braising steak
Cuban Shredded Beef (Ropa Vieja), 151
Slow-Cooked Beef Korma, 150
beef, brisket
Cuban Shredded Beef (Ropa Vieja), 151
Slow-Cooked Beef Korma, 150
beef, chuck. See Slow-Cooked Beef Korma, 150
beef, corned. See Reuben Sandwich, 90–91
beef, flank steak. See Beef Teriyaki Lettuce Cups, 155
beef, ground
Asian Spiced Beef Meatballs, 154
Beef Meatballs with “Zoodles,” 153
Breakfast Frittata, 54
Italian “Meatza,” 160
Meaty Guacamuffins, 84–85
Ultimate Guacburger, 156–157
Zucchini & Pumpkin Hash, 48
beef, oxtail
Bone Broth, 30
Oxtail Casserole, 161
beef, rib-eye steak
Perfect Rib Eye with Horseradish Sauce, 162
Succulent Steak with Chimichurri Sauce, 158–159
beef, rump steak. See Beef Teriyaki Lettuce Cups, 155
beef, sirloin steak. See Beef Teriyaki Lettuce Cups, 155
Best Keto Enchiladas, 165
beverages. See drinks.
blackberries
Blackberry Coconut Bark, 211
Blackberry & Rhubarb Crisp, 217
Creamy Keto Smoothie, 203
Fluffy Cocoa & Berry Omelet, 67
Refreshing Iced Tea with Berry Ice Cubes, 205
Spiced Berry Jam, 40–41
Warming Berry Pot, 233
blueberries
Fluffy Cocoa & Berry Omelet, 67
Refreshing Iced Tea with Berry Ice Cubes, 205
Spiced Berry Jam, 40–41
Warming Berry Pot, 233
blue cheese
Chicken Casserole, 129
Cobb Salad in a “Tortilla” Bowl, 112
Steamed Broccoli with Blue Cheese Sauce, 195
Bone Broth
Braised Cabbage with Pancetta, 198
Creamy Cauliflower & Chorizo Soup, 103
Cuban Shredded Beef (Ropa Vieja), 151
Danish Meatballs with Tomato Sauce, 170–171
Lamb Avgolemono, 180
Lamb Meatballs with Feta, 182
Oxtail Casserole, 161
Pork Tenderloin with Garlic & Kale Stuffing, 172–173
recipe, 30
Shepherd’s Pie, 178–179
Slovak Sauerkraut Soup, 99
Slow-Roast Pork Belly with Quick “Potato” Salad, 168–169
Spatchcock BBQ Chicken, 116–117
Boston Cream Pie, 226–227
Braised Cabbage with Pancetta, 198
Braised Salmon with Spinach Cream Sauce, 136
Braised Vegetables with Turmeric, 200
breakfast
Baked Scotch Eggs, 46
Breakfast Frittata, 54
Chocolate & Orange Spiced Granola, 62–63
Chorizo & Kale Hash, 49
Crispy Bacon Pancakes, 58
Eastern European Hash, 47
Fluffy Cocoa & Berry Omelet, 67
Hot Keto Porridge, 68
Keto Eggs Benedict, 45
Low-Carb Latkes, 51
Pumpkin Mug Cake, 61
Spanish Eggs, 53
Spinach & Feta Crepes, 55
Sweet Cinnamon Rolls, 64–65
Vanilla & Berry Chia Parfait, 60
Vanilla Protein Waffles, 57
Zucchini & Pumpkin Hash, 48
broccoli
Broccoli Patties, 192
Chicken Casserole, 129
Creamy Vegetable Mash, 190
Egg Muffin in a Cup, 56
Herbed Fish & Veg Tray, 145
Steamed Broccoli with Blue Cheese Sauce, 195
Brussels sprouts. See Shredded Brussels Sprouts with Bacon, 199
Buffalo Chicken Wings with Ranch Dressing, 120–121
cabbage
Braised Cabbage with Pancetta, 198
Chicken Minestrone, 101
Creamy Keto Coleslaw, 105
Healthy Fish Sticks with Tartar Sauce, 142–143
Roast Duck with Braised Cabbage, 131
Caesar Salad in a Cheese Bowl, 108–109
calories, 12
carrots
Bone Broth, 30
Creamy Keto Coleslaw, 105
Shepherd’s Pie, 178–179
cauliflower
Cauli-Rice, 37
Creamy Cauliflower & Chorizo Soup, 103
Creamy Vegetable Mash, 190
Garlic-&-Herb Cauliflower, 196
Shepherd’s Pie, 178–179
Slow-Roast Pork Belly with Quick “Potato” Salad, 168–169
Cauli-Rice
Cauli-Pizza Tartlets, 197
Cauli-Rice Three Ways, 189
Chicken Curry Meatballs, 127
Creamy Lemon Rice, 189
Creamy Mushroom “Risotto,” 186
Danish Meatballs with Tomato Sauce, 170–171
Keto Falafel, 187
Meaty Guacamuffins, 84–85
Mediterranean Rice, 189
recipe, 37
Spicy Asian Rice, 189
Sushi: Spicy Tuna Rolls, 146–147
celeriac
Bacon-Wrapped Liver Pâté, 93
Eastern European Hash, 47
Vegetable Fritters, 79
Vegetarian Stuffed Avocado, 106
Chai Tea Panna Cotta, 232
Chai Tea Turmeric Latte, 207
cheddar cheese
Broccoli Patties, 192
Chicken Casserole, 129
Easy Cloud Sandwiches, 87
Minced Pork Pies, 183
chicken breasts
Caesar Salad in a Cheese Bowl, 108–109
Chicken Kiev, 118–119
Paleo Chicken Nuggets, 114
chicken drumsticks. See Crispy BBQ Chicken Drumsticks, 122–123
chicken, ground. See Chicken Curry Meatballs, 127
chicken liver. See Bacon-Wrapped Liver Pâté, 93
chicken, shredded
Chicken Chard Wraps, 86
Chicken Minestrone, 101
Cobb Salad in a “Tortilla” Bowl, 112
Cream of Zucchini Soup, 100
Curried Chicken Stuffed Avocado, 111
Simple Shredded Chicken, 128
chicken thighs
Chicken Casserole, 129
Chicken Satay with “Peanut” Sauce, 115
Thai-Style Chicken Stir-Fry, 125
chicken, whole
Simple Shredded Chicken, 128
Spatchcock BBQ Chicken, 116–117
chicken wings. See Buffalo Chicken Wings with Ranch Dressing, 120–121
Chimichurri Sauce
Best Keto Enchiladas, 165
recipe, 158
chocolate
Boston Cream Pie, 226–227
Chocolate Chip & Orange Cookies, 224
Chocolate Crepes with Chantilly Cream, 220–221
Chocolate Fat Bombs, 213
Chocolate Hazelnut Butter, 43
Chocolate & Orange Spiced Granola, 62–63
Creamy Hot Chocolate, 209
Crispy Bacon Pancakes, 58
Double Chocolate Muffins, 225
Fluffy Cocoa & Berry Omelet, 67
Fudgy Grasshopper Brownies, 222–223
Fudgy Protein Bars, 95
Hot Keto Porridge, 68
Spicy Chocolate BBQ Sauce, 34
Tiramisu Trifle, 230–231
Chocolate Hazelnut Butter
Creamy Hot Chocolate, 209
Fudgy Protein Bars, 95
recipe, 43
chorizo
Chorizo & Kale Hash, 49
Creamy Cauliflower & Chorizo Soup, 103
Pork Skewers with Asparagus and Orange Mayo, 166
Pork Tenderloin with Garlic & Kale Stuffing, 172–173
Cobb Salad in a “Tortilla” Bowl, 112
coconut, flaked
Blackberry Coconut Bark, 211
Chocolate & Orange Spiced Granola, 62–63
Curried Coconut Chips, 74
Spiced Coconut Granola Bars, 94
Toasted Nut Butter, 39
coconut, shredded
Chocolate & Orange Spiced Granola, 62–63
Fudgy Grasshopper Brownies, 222–223
Hot Keto Porridge, 68
Spiced Coconut Granola Bars, 94
cod
Asian Fish Balls with Sweet Chili Sauce, 148–149
Healthy Fish Sticks with Tartar Sauce, 142–143
corned beef. See Reuben Sandwich, 90–91
cream cheese
Easy Cloud Sandwiches, 87
Healthy Salmon Bagels, 83
Minced Pork Pies, 183
Salmon & Spinach Roulade, 80–81
Savory Fat Bombs, 70
Smoky Fish Pâté, 77
Steamed Broccoli with Blue Cheese Sauce, 195
Strawberry Cheese Bread, 218–219
Warming Berry Pot, 233
Cream of Zucchini Soup, 100
Creamy Cauliflower & Chorizo Soup, 103
Creamy Green Gazpacho, 97
Creamy Hot Chocolate, 209
Creamy Keto Coleslaw, 105
Creamy Keto Smoothie, 203
Creamy Lemon Rice, 189
Creamy Mushroom “Risotto,” 186
Creamy Vegetable Mash, 190
Crispy Bacon Pancakes, 58
Crispy BBQ Chicken Drumsticks, 122–123
Cuban Shredded Beef (Ropa Vieja), 151
cucumbers
Creamy Green Gazpacho, 97
Grated Green & Feta Salad, 107
Sardine Lettuce Cups, 137
Sushi: Spicy Tuna Rolls, 146–147
Turkey Patties with Cucumber Salsa, 132–133
Curried Chicken Stuffed Avocado, 111
Curried Coconut Chips, 74
Danish Meatballs with Tomato Sauce, 170–171
desserts
Blackberry Coconut Bark, 211
Blackberry & Rhubarb Crisp, 217
Boston Cream Pie, 226–227
Chai Tea Panna Cotta, 232
Chocolate Chip & Orange Cookies, 224
Chocolate Crepes with Chantilly Cream, 220–221
Chocolate Fat Bombs, 213
Double Chocolate Muffins, 225
Fudgy Grasshopper Brownies, 222–223
Keto Crème Brûlée, 214–215
Lemon Meringue Tartlets, 228–229
Quick Raspberry Ice Cream, 216
Strawberry Cheese Bread, 218–219
Tiramisu Trifle, 230–231
Deviled Mackerel Skewers, 138
Dijon Mustard
Breakfast Frittata, 54
Caesar Salad in a Cheese Bowl, 108–109
Chicken Chard Wraps, 86
Cobb Salad in a “Tortilla” Bowl, 112
Healthy Fish Sticks with Tartar Sauce, 142–143
Herb-Crusted Rack of Lamb, 174
Hollandaise Sauce, 32
Lamb Avgolemono, 180
Mayonnaise, 28
Meaty Guacamuffins, 84–85
recipe, 31
Turkey Patties with Cucumber Salsa, 132–133
Ultimate Guacburger, 156–157
Double Chocolate Muffins, 225
drinks
Chai Tea Turmeric Latte, 207
Creamy Hot Chocolate, 209
Creamy Keto Smoothie, 203
Eggnog, 210
Pumpkin Spice Coffee, 206
Refreshing Iced Tea with Berry Ice Cubes, 205
duck. See Roast Duck with Braised Cabbage, 131
Eastern European Hash, 47
Easy Cloud Sandwiches, 87
Egg Muffin in a Cup, 56
Eggnog, 210
eggplant
Braised Vegetables with Turmeric, 200
Grilled Mediterranean Vegetables, 191
electrolytes, 11
erythritol, 16
Essential Keto Crepes
Best Keto Enchiladas, 165
recipe, 24
Spinach & Feta Crepes, 55
fats
requirements of, 11
feta cheese
Grated Green & Feta Salad, 107
Lamb Meatballs with Feta, 182
Sardine Lettuce Cups, 137
Spinach & Feta Crepes, 55
Fluffy Cocoa & Berry Omelet, 67
Fluffy Grain-Free Sunflower Bread, 20–21
Fudgy Grasshopper Brownies, 222–223
Fudgy Protein Bars, 95
Garlic-&-Herb Cauliflower, 196
Grain-Free Tortillas
Cobb Salad in a “Tortilla” Bowl, 112
recipe, 25
Sweet & Sour Chile Prawns, 140–141
Grated Green & Feta Salad, 107
Greek Roast Lamb, 181
green beans
Chicken Minestrone, 101
Oxtail Casserole, 161
Shepherd’s Pie, 178–179
Grilled Mediterranean Vegetables, 191
Grilled Trout with Lemon & Herb Butter, 139
Guacamole, 157
ham
Baked Scotch Eggs, 46
Cobb Salad in a “Tortilla” Bowl, 112
Easy Cloud Sandwiches, 87
Keto Eggs Benedict, 45
hazelnuts. See Chocolate Hazelnut Butter.
Healthy Fish Sticks with Tartar Sauce, 142–143
Healthy Salmon Bagels, 83
Herb-Crusted Rack of Lamb, 174
Herbed Fish & Veg Tray, 145
Hollandaise Sauce
Baked Salmon & Asparagus with Hollandaise, 134
Keto Eggs Benedict, 45
recipe, 32
Horseradish Sauce, 162
Hot Keto Porridge, 68
insulin-based sweeteners, 16
Italian “Meatza,” 160
jalapeño peppers
Best Keto Enchiladas, 165
Creamy Green Gazpacho, 97
Cuban Shredded Beef (Ropa Vieja), 151
One-Pot Pork Curry, 177
Turkey Patties with Cucumber Salsaq, 132–133
kale
Chorizo & Kale Hash, 49
Pork Tenderloin with Garlic & Kale Stuffing, 172–173
Ketchup
recipe, 29
Spicy Chocolate BBQ Sauce, 34
Ultimate Guacburger, 156–157
Keto Crème Brûlée, 214–215
Keto Eggs Benedict, 45
Keto Falafel, 187
“keto flu,” 11
Keto Hummus, 71
ketones, 10
lamb chops. See Lamb Avgolemono, 180
lamb, ground
Lamb Meatballs with Feta, 182
Shepherd’s Pie, 178–179
Zucchini Lasagna, 92
lamb leg. See Greek Roast Lamb, 181
lamb, rack of. See Herb-Crusted Rack of Lamb, 174
lamb shoulder
Greek Roast Lamb, 181
Lamb Vindaloo, 167
Lemon Meringue Tartlets, 228–229
Low-Carb Latkes, 51
Low-Carb Sourdough Bread, 22–23
lunch
Bacon-Wrapped Liver Pâté, 93
Chicken Chard Wraps, 86
Easy Cloud Sandwiches, 87
Fudgy Protein Bars, 95
Healthy Salmon Bagels, 83
Meaty Guacamuffins, 84–85
Reuben Sandwich, 90–91
Salmon Nori Rolls, 88–89
Salmon & Spinach Roulade, 80–81
Spiced Coconut Granola Bars, 94
Vegetable Fritters, 79
Zucchini Lasagna, 92
macadamia nuts
Blackberry & Rhubarb Crisp, 217
Chocolate Hazelnut Butter, 43
Herb-Crusted Rack of Lamb, 174
Keto Falafel, 187
Keto Hummus, 71
Low-Carb Sourdough Bread, 22–23
Spiced Coconut Granola Bars, 94
Toasted Nut Butter, 39
Ultimate Keto Bread, 19
mackerel
Deviled Mackerel Skewers, 138
Smoky Fish Pâté, 77
main meals
Asian Fish Balls with Sweet Chili Sauce, 148–149
Asian Spiced Beef Meatballs, 154
Baked Salmon & Asparagus with Hollandaise, 134
Baked Tuna “Pasta,” 135
Beef Meatballs with “Zoodles,” 153
Beef Teriyaki Lettuce Cups, 155
Best Keto Enchiladas, 165
Braised Salmon with Spinach Cream Sauce, 136
Buffalo Chicken Wings with Ranch Dressing, 120–121
Chicken Casserole, 129
Chicken Curry Meatballs, 127
Chicken Kiev, 118–119
Chicken Satay with “Peanut” Sauce, 115
Creamy Mushroom “Risotto,” 186
Crispy BBQ Chicken Drumsticks, 122–123
Cuban Shredded Beef (Ropa Vieja), 151
Danish Meatballs with Tomato Sauce, 170–171
Deviled Mackerel Skewers, 138
Greek Roast Lamb, 181
Grilled Trout with Lemon & Herb Butter, 139
Healthy Fish Sticks with Tartar Sauce, 142–143
Herb-Crusted Rack of Lamb, 174
Herbed Fish & Veg Tray, 145
Italian “Meatza,” 160
Keto Falafel, 187
Lamb Avgolemono, 180
Lamb Meatballs with Feta, 182
Lamb Vindaloo, 167
Minced Pork Pies, 183
One-Pot Pork Curry, 176–177
Oxtail Casserole, 161
Paleo Chicken Nuggets, 114
Pepperoni Pizza, 185
Perfectly Pulled Pork, 163
Perfect Rib Eye with Horseradish Sauce, 162
Pigs in a Blanket, 164
Pork Skewers with Asparagus and Orange Mayo, 166
Pork Tenderloin with Garlic & Kale Stuffing, 172–173
Roast Duck with Braised Cabbage, 131
Sardine Lettuce Cups, 137
Shepherd’s Pie, 178–179
Simple Shredded Chicken, 128
Slow-Cooked Beef Korma, 150
Slow-Roast Pork Belly with Quick “Potato” Salad, 168–169
Spatchcock BBQ Chicken, 116–117
Succulent Steak with Chimichurri Sauce, 158–159
Sushi: Spicy Tuna Rolls, 146–147
Sweet & Sour Chile Prawns, 140–141
Thai-Style Chicken Stir-Fry, 125
Turkey Leg with Tarragon, 130
Turkey Patties with Cucumber Salsa, 132–133
Ultimate Guacburger, 156–157
manchego cheese. See Best Keto Enchiladas, 165
Marinara Sauce
Cauli-Pizza Tartlets, 197
Pepperoni Pizza, 185
recipe, 33
mascarpone cheese. See Tiramisu Trifle, 230–231
Mayonnaise
Buffalo Chicken Wings with Ranch Dressing, 120–121
Caesar Salad in a Cheese Bowl, 108–109
Chicken Chard Wraps, 86
Creamy Keto Coleslaw, 105
Curried Chicken Stuffed Avocado, 111
Healthy Fish Sticks with Tartar Sauce, 142–143
Keto Falafel, 187
Orange Mayo, 166
Perfect Rib Eye with Horseradish Sauce, 162
Pork Skewers with Asparagus and Orange Mayo, 166
recipe, 28
Reuben Sandwich, 90–91
Slow-Roast Pork Belly with Quick “Potato” Salad, 168–169
Spicy Mayonnaise, 88
Sushi: Spicy Tuna Rolls, 146–147
Vegetarian Stuffed Avocado, 106
measurements, 17
Meaty Guacamuffins, 84–85
Mediterranean Rice, 189
Minced Pork Pies, 183
monk fruit powder, 16
mozzarella cheese
Baked Tuna “Pasta,” 135
Cauli-Pizza Tartlets, 197
Italian “Meatza,” 160
Pepperoni Pizza, 185
mushrooms
Baked Tuna “Pasta,” 135
Beef Teriyaki Lettuce Cups, 155
Chicken Casserole, 129
Creamy Mushroom “Risotto,” 186
Italian “Meatza,” 160
Pork Tenderloin with Garlic & Kale Stuffing, 172–173
Shepherd’s Pie, 178–179
Slovak Sauerkraut Soup, 99
Spicy Thai “Noodle” Soup, 104
oils, 12
olives
Beef Meatballs with “Zoodles,” 153
Cauli-Pizza Tartlets, 197
Greek Roast Lamb, 181
Lamb Meatballs with Feta, 182
Sardine Lettuce Cups, 137
One-Pot Pork Curry, 176–177
Onion & Poppy Seed Crackers, 75
Orange Mayo, 166
Oxtail Casserole, 161
Paleo Chicken Nuggets, 114
pancetta
Braised Cabbage with Pancetta, 198
Chicken Minestrone, 101
Parmesan cheese
Baked Tuna “Pasta,” 135
Broccoli Patties, 192
Caesar Salad in a Cheese Bowl, 108–109
Cauli-Pizza Tartlets, 197
Chicken Kiev, 118–119
Creamy Mushroom “Risotto,” 186
Easy Cloud Sandwiches, 87
Egg Muffin in a Cup, 56
Healthy Fish Sticks with Tartar Sauce, 142–143
Paleo Chicken Nuggets, 114
Pepperoni Pizza, 185
Pigs in a Blanket, 164
Shaved Asparagus with Parmesan Cheese, 201
Zucchini Lasagna, 92
pastrami. See Reuben Sandwich, 90–91
pecans
Blackberry & Rhubarb Crisp, 217
Chocolate & Orange Spiced Granola, 62–63
Hot Keto Porridge, 68
Pesto, Three Ways, 35
Spiced Coconut Granola Bars, 94
Pepperoni Pizza, 185
Perfectly Pulled Pork
Best Keto Enchiladas, 165
recipe, 163
Perfect Rib Eye with Horseradish Sauce, 162
Pesto
Baked Tuna “Pasta,” 135
Beef Meatballs with “Zoodles,” 153
Chicken Minestrone, 101
Italian “Meatza,” 160
Pesto Crackers, 76
Pesto, Three Ways, 35
Pigs in a Blanket, 164
plateaus, 12
pork belly. See Slow-Roast Pork Belly with Quick “Potato” Salad, 168–169
pork, ground
Baked Scotch Eggs, 46
Chorizo & Kale Hash, 49
Danish Meatballs with Tomato Sauce, 170–171
Minced Pork Pies, 183
pork, pulled
Best Keto Enchiladas, 165
Perfectly Pulled Pork, 163
pork rinds
Baked Scotch Eggs, 46
Crispy BBQ Chicken Drumsticks, 122–123
Minced Pork Pies, 183
Zucchini Fries, 193
pork shoulder
One-Pot Pork Curry, 176–177
Perfectly Pulled Pork, 163
Pork Skewers with Asparagus and Orange Mayo, 166
Slovak Sauerkraut Soup, 99
Pork Tenderloin with Garlic & Kale Stuffing, 172–173
“Potato” Salad, 168
prawns
Spicy Thai “Noodle” Soup, 104
Sweet & Sour Chile Prawns, 140–141
protein requirements, 11
pumpkin, diced. See Zucchini & Pumpkin Hash, 48
pumpkin puree
Pumpkin Mug Cake, 61
Pumpkin Spice Coffee, 206
pumpkin seeds
Chocolate & Orange Spiced Granola, 62–63
Spiced Coconut Granola Bars, 94
Quick Raspberry Ice Cream, 216
Ranch Dressing, 120–121
raspberries
Creamy Keto Smoothie, 203
Fluffy Cocoa & Berry Omelet, 67
Quick Raspberry Ice Cream, 216
Refreshing Iced Tea with Berry Ice Cubes, 205
Spiced Berry Jam, 40–41
Warming Berry Pot, 233
Refreshing Iced Tea with Berry Ice Cubes, 205
Reuben Sandwich, 90–91
rhubarb. See Blackberry & Rhubarb Crisp, 217
Roast Duck with Braised Cabbage, 131
rum
Eggnog 210
Tiramisu Trifle, 230–231
Russian Dressing, 91
rutabaga
Chorizo & Kale Hash, 49
Low-Carb Latkes, 51
Slovak Sauerkraut Soup, 99
Spicy Thai “Noodle” Soup, 104
salads
Caesar Salad in a Cheese Bowl, 108–109
Cobb Salad in a “Tortilla” Bowl, 112
Creamy Keto Coleslaw, 105
Curried Chicken Stuffed Avocado, 111
Grated Green & Feta Salad, 107
Vegetarian Stuffed Avocado, 106
salami
Chorizo & Kale Hash, 49
Pork Skewers with Asparagus and Orange Mayo, 166
Pork Tenderloin with Garlic & Kale Stuffing, 172–173
Slovak Sauerkraut Soup, 99
salmon
Baked Salmon & Asparagus with Hollandaise, 134
Braised Salmon with Spinach Cream Sauce, 136
Healthy Salmon Bagels, 83
Salmon Nori Rolls, 88–89
Salmon & Spinach Roulade, 80–81
Smoky Fish Pâté, 77
Sardine Lettuce Cups, 137
sauerkraut
Eastern European Hash, 47
Reuben Sandwich, 90–91
Roast Duck with Braised Cabbage, 131
Slovak Sauerkraut Soup, 99
sausage
Baked Scotch Eggs, 46
Eastern European Hash, 47
Pigs in a Blanket, 164
Savory Fat Bombs, 70
sea bass. See Herbed Fish & Veg Tray, 145
Shaved Asparagus with Parmesan Cheese, 201
Shepherd’s Pie, 178–179
Shredded Brussels Sprouts with Bacon, 199
sides
Braised Cabbage with Pancetta, 198
Braised Vegetables with Turmeric, 200
Broccoli Patties, 192
Cauli-Pizza Tartlets, 197
Cauli-Rice, 37
Cauli-Rice Three Ways, 189
Creamy Vegetable Mash, 190
Garlic-&-Herb Cauliflower, 196
Grilled Mediterranean Vegetables, 191
Shaved Asparagus with Parmesan Cheese, 201
Shredded Brussels Sprouts with Bacon, 199
Steamed Broccoli with Blue Cheese Sauce, 195
Zucchini Fries, 193
Simple Shredded Chicken
Chicken Chard Wraps, 86
Chicken Minestrone, 101
Cobb Salad in a “Tortilla” Bowl, 112
Cream of Zucchini Soup, 100
Curried Chicken Stuffed Avocado, 111
recipe, 128
Slovak Sauerkraut Soup, 99
Slow-Cooked Beef Korma, 150
Slow-Roast Pork Belly with Quick “Potato” Salad, 168–169
Smoky Fish Pâté, 77
snacks
Bacon Deviled Eggs, 73
Curried Coconut Chips, 74
Keto Hummus, 71
Onion & Poppy Seed Crackers, 75
Pesto Crackers, 76
Savory Fat Bombs, 70
Smoky Fish Pâté, 77
soups
Chicken Minestrone, 101
Cream of Zucchini Soup, 100
Creamy Cauliflower & Chorizo Soup, 103
Creamy Green Gazpacho, 97
Slovak Sauerkraut Soup, 99
Spicy Thai “Noodle” Soup, 104
Spanish Eggs, 53
Spatchcock BBQ Chicken, 116–117
Spiced Berry Jam
recipe, 40–41
Vanilla & Berry Chia Parfait, 60
Spiced Coconut Granola Bars, 94
Spicy Asian Rice, 189
Spicy Chocolate BBQ Sauce
Buffalo Chicken Wings with Ranch Dressing, 120–121
Crispy BBQ Chicken Drumsticks, 122–123
recipe, 34
Ultimate Guacburger, 156–157
Spicy Mayonnaise, 89
Spicy Thai “Noodle” Soup, 104
spinach
Braised Salmon with Spinach Cream Sauce, 136
Breakfast Frittata, 54
Egg Muffin in a Cup, 56
Italian “Meatza,” 160
Salmon & Spinach Roulade, 80–81
Spinach & Feta Crepes, 55
Steamed Broccoli with Blue Cheese Sauce, 195
stevia, 16
strawberries
Creamy Keto Smoothie, 203
Fluffy Cocoa & Berry Omelet, 67
Refreshing Iced Tea with Berry Ice Cubes, 205
Spiced Berry Jam, 40–41
Strawberry Cheese Bread, 218–219
Warming Berry Pot, 233
Succulent Steak with Chimichurri Sauce, 158–159
Sushi: Spicy Tuna Rolls, 146–147
Sweet Chili Sauce, 148–149
Sweet Cinnamon Rolls, 64–65
sweeteners, 16–17
Sweet & Sour Chile Prawns, 140–141
Swerve, 16
Swiss cheese
Easy Cloud Sandwiches, 87
Reuben Sandwich, 90–91
tahini
Keto Hummus, 71
Tahini Dip, 187
Tartar Sauce, 143
Thai-Style Chicken Stir-Fry, 125
Tiramisu Trifle, 230–231
Toasted Nut Butter
Chicken Satay with “Peanut” Sauce, 115
Chocolate Chip & Orange Cookies, 224
Creamy Hot Chocolate, 209
Hot Keto Porridge, 68
recipe, 39
Spiced Coconut Granola Bars, 94
Thai-Style Chicken Stir-Fry, 125
tomatoes
Braised Vegetables with Turmeric, 200
Spanish Eggs, 53
tomatoes, cherry
Caesar Salad in a Cheese Bowl, 108–109
Cobb Salad in a “Tortilla” Bowl, 112
Marinara Sauce, 33
Meaty Guacamuffins, 84–85
Sardine Lettuce Cups, 137
Ultimate Guacburger, 156–157
tomatoes, chopped
Greek Roast Lamb, 181
Lamb Meatballs with Feta, 182
Meaty Guacamuffins, 84–85
tomatoes, diced
Chicken Minestrone, 101
Danish Meatballs with Tomato Sauce, 170–171
Lamb Vindaloo, 167
Oxtail Casserole, 161
Spanish Eggs, 53
Zucchini Lasagna, 92
tomatoes, sun-dried. See Egg Muffin in a Cup, 56
tomato puree
Asian Fish Balls with Sweet Chili Sauce, 148–149
Cauli-Rice Three Ways, 189
Ketchup, 29
Lamb Meatballs with Feta, 182
Marinara Sauce, 33
Slovak Sauerkraut Soup, 99
Slow-Roast Pork Belly with Quick “Potato” Salad, 168–169
Sweet & Sour Chile Prawns, 140–141
tomato sauce. See Cuban Shredded Beef (Ropa Vieja), 151
tortillas
Cobb Salad in a “Tortilla” Bowl, 112
Grain-Free Tortillas, 25
trout. See Grilled Trout with Lemon & Herb Butter, 139
tuna
Baked Tuna “Pasta,” 135
Sushi: Spicy Tuna Rolls, 146–147
turkey, ground. See Turkey Patties with Cucumber Salsa, 132–133
turkey legs. See Turkey Leg with Tarragon, 130
turnips
Creamy Vegetable Mash, 190
One-Pot Pork Curry, 176–177
Oxtail Casserole, 161
Roast Duck with Braised Cabbage, 131
Vegetable Fritters, 79
Ultimate Guacburger, 156–157
Ultimate Keto Bread
recipe, 19
Reuben Sandwich, 90–91
Ultimate Keto Buns
Healthy Salmon Bagels, 83
Keto Eggs Benedict, 45
recipe, 26–27
Ultimate Guacburger, 156–157
Vanilla & Berry Chia Parfait, 60
Vanilla Protein Waffles, 57
Vegetable Fritters, 79
Vegetarian Stuffed Avocado, 106
walnuts
Blackberry & Rhubarb Crisp, 217
Pesto, Three Ways, 35
Warming Berry Pot, 233
watercress. See Cobb Salad in a “Tortilla” Bowl, 112
xylitol, 16
yacon syrup, 17
zucchini
Baked Tuna “Pasta,” 135
Beef Meatballs with “Zoodles,” 153
Braised Vegetables with Turmeric, 200
Chicken Minestrone, 101
Cream of Zucchini Soup, 100
Grated Green & Feta Salad, 107
Grilled Mediterranean Vegetables, 191
Lamb Meatballs with Feta, 182
One-Pot Pork Curry, 176–177
Spicy Thai “Noodle” Soup, 104
Vegetable Fritters, 79
Zucchini Fries, 193
Zucchini Lasagna, 92
Zucchini & Pumpkin Hash, 48