These recipes are donated courtesy of many families that have found them helpful for their child’s time on the Atkins diet. Some of these can be found on the Web site www.atkinsforseizures.com. Thanks to Michael Koski for allowing us to use these. Others near the end are from Nutricia North America’s KetoCal® Web site, www.myketocal.com, with the help of Chef Neil Palliser-Bosomworth.
For other great recipes ideas, go to the Atkins approach Web site, www.atkins.com. Also, read Chapter 22, and use the recipes listed there for children on the ketogenic diet (just don’t worry about portions and calories and only keep the proportions of food amounts the same). Happy eating!
6 egg whites
6 egg yolks
1/2 tsp cream of tartar
Liquid Sweet & Low® 70 drops—divided
1/4 cup Carbsense zero carb baking mix™ (or other low carb baking mix—soy flour will work)
2 tsp cocoa—sifted
1/4 cup macadamia nuts—finely chopped
1 tsp vanilla
Frosting
4 oz cream cheese
3 tbsp cream—or less
3 tbsp Keto hot cocoa mix
1 tsp vanilla
1/4 cup macadamia nuts—finely chopped
Separate the eggs and put the whites into mixer bowl. Add the cream of tartar and 35 drops of Sweet & Low; beat until stiff peaks form. In a separate bowl mix the egg and vanilla and beat well. Stir together the flour, cocoa, nuts, and remaining Sweet & Low; add to the egg yolks and stir well. Add a good-sized spoonful of the whites to the yolks to thin the batter down. Carefully fold the batter into the egg whites, being careful not to deflate the whites.
Spray 12 muffin tins with nonstick spray, then carefully spoon the batter into them; do not flatten. Bake in a pre-heated 350°F–180°C oven for 25 minutes. Remove from oven and cool on a wire rack. When cool, beat the frosting together till creamy. Spread frosting on muffins and sprinkle the nuts over top.
1/2 of a 3-oz bag of unflavored pork rinds
2 eggs
1/4 cup heavy cream
3 packets sweetener
1/2 tsp cinnamon
1/2 tsp egg nog extract (optional)
Crumble pork rinds up until they resemble bread crumbs (use your food processor or put them in a Ziploc bag—air removed—and roll them with a rolling pin.) Set aside.
Beat eggs well and then mix with remaining ingredients and beat again. Add crushed pork rinds to the egg/cream mixture and allow to sit for approximately 5 minutes. Mixture will thicken.
Meanwhile, heat skillet or griddle with butter or oil, and when hot, fry pancake style until golden brown on both sides. Serve with your favorite zero-carb maple syrup.
Notes: For the best flavor, use pork rinds with a bland taste. It’s also important that you crush them well—until they are almost the texture of dust. Lastly, the egg nog extract is optional, but does add a nice flavor. If you don’t have any, use vanilla. Recipe makes two servings.
1 lb ground beef, scant onion powder
1 tbs heavy whipping cream (add enough water to make 1 1/2 cups liquid)
3/4 cup Carbsense zero carb baking mix™
3 medium eggs
1/2 tsp salt
1/4 tsp pepper
1 cup shredded cheese
1 tbs prepared yellow mustard (optional)
In a 10” iron skillet, cook the hamburger and onion powder over medium heat. Break the meat up into smallish pieces with a fork, and cook it until there is no more pink showing. Drain off the fat if necessary. While the meat is cooking get out a medium-sized bowl. In it combine the milk, baking mix, eggs, salt, and pepper. Mix very well with a whisk, or combine it in a blender. You want it pretty smooth. When the meat is well cooked and drained, put into prepared pie plate. You can put mustard on top if you’d like, pour the batter over it. Sprinkle the cheese on top. Bake the dish at 400° for about 35 minutes, longer if need be. It should be puffed up and brown on top when it is done. Remove the pan from the oven and cut it into 8 wedges.
4 oz cream cheese, softened
2 eggs
1/4 cup parmesan cheese, 1 ounce (I used the kind in a can)
1/4 tsp oregano or Italian seasoning
1/4 tsp garlic powder
8 ozs Italian cheese blend or mozzarella cheese, shredded
1/4 cup pizza sauce
4 ozs mozzarella cheese, shredded
Assorted toppings: pepperoni, ham, sausage, 4 oz can mushrooms, green peppers, bacon, ground beef, etc.
Dash of garlic powder and some Italian seasoning for top of pizza
In a medium bowl, whisk cream cheese until smooth and creamy. Whisk in eggs until mixture is well-blended and smooth. Add the parmesan and seasonings, then stir in the 8 ounces of mozzarella until completely moistened. Spread cheese mixture evenly in a well-greased 9 × 13” glass baking dish. Bake at 375° for 20–25 minutes or until evenly browned, but not too dark. Let cool completely on a wire rack. When nearly cooled, take a metal spatula and carefully pry up the edges to loosen from pan. Ease the spatula under the whole crust to loosen. Keep crust in the pan. This makes it easier to remove the finished pizza later. Refrigerate, uncovered, until shortly before serving time. Spread chilled crust with pizza sauce, then cheese and toppings of your choice. Lightly sprinkle with seasonings of your choice. Bake at 375 about 15–20 minutes or until toppings are bubbly. Let stand a few minutes before cutting.
Fresh head of cauliflower
1 egg
Olive oil
3 to 4 scallions
ZERO carb soy sauce
Grate one head of fresh cauliflower (or a bag of frozen and put through a food processor)—do not use cooked cauliflower as it gets too mushy. Sauté 3–4 green scallions in olive oil. Add the grated cauliflower. Sauté till the veggies are tender, then add a few tablespoons of ZERO-carb soy sauce (carefully check the label as brands vary widely). Beat one egg and blend it into the mixture. Stir until the egg is cooked and blended into the mixture. Serve.
3 tbsp freshly squeezed lemon juice
1 clove garlic, minced
2 tbsp capers, finely chopped
1/2 cup good fruity olive oil
Place garlic into processor bowl. Mince. Add capers. Mince. Add lemon juice and caper juice. Process. With processor running, add oil slowly through feed tube, blending well. This keeps well in a jar in the refrigerator for at least 2 weeks.
Slice and peel 8 turnips as you would potatoes for fries. Place the turnips in a bowl and pour 1/2 cup of heavy cream over them. Add 10–20 drops of liquid Sweet & Low and enough cold water to cover the turnips. Let them soak for 1/2 hour, then drain, rinse, and pat dry (this process will eliminate their bitter taste). Spray a large cookie sheet heavily with baking spray. Put the following seasonings into a large plastic zip lock bag: 1/4 cup Parmesan cheese, 1 tsp. Mrs. Dash seasoning (Or Adobo w/Pepper or Kosher Salt) 1/4 tsp grated nutmeg and pepper. Shake the turnips in the bag to coat them. Spread them on the baking sheet and drizzle them with olive oil or spray them with cooking spray. Bake them in a hot 425° oven for 15 minutes. Turn them and bake another 15 minutes. Give them a quick squirt with a slice of fresh lime before serving.
1 bag frozen cauliflower, cooked
3 ozs cream cheese
2 tsps heavy cream
1 cup shredded cheddar
Preheat oven to 350°. Pour a little cream in bottom of baking dish and add a handful of cheddar cheese. Place cream, cream cheese, and remaining cheese in microwave safe dish and microwave, stirring every 30 seconds or so, until all can be stirred together easily. Pour drained cauliflower into baking dish (while cauliflower is still hot). Pour cheese mixture over and stir well to mix. Sprinkle some parmesan over top. Bake 35 minutes; allow to stand few minutes before eating/serving. Recipe makes two servings as a main dish; four as a side dish.
Romaine lettuce
Olive oil
1/4 tsp red wine vinegar
Feta cheese
Sliced olives
2–3 sliced cucumbers
1/2 cup (plus) natural creamy peanut butter
1/4 cup room temp butter
2 eggs
2/3 cup heavy whipping cream
1/2 tsp baking soda
1/4 tsp sea salt
Stevia to taste (We use about 20 drops)
Bake at 375° for 11 minutes. (May be a bit different for the lowlanders.)
38 gm 36% heaving whipping cream (whipped)
2 gm hershey’s unsweetened cocoa powder
1 gm canola oil
1 gm unflavored Knox gelatin
4 ozs unsweetened chocolate (can be any brand Hersheys, etc., as long as unsweetened)
1 1/2 sticks of butter
Bickford’s vanilla flavoring—about 1 1/2 tsps
1 cup Splenda or NoSugar
1 cup of almond flour
3 eggs
Melt chocolate and butter together in microwave or over a pan with boiling water. Blend well. Add sugar and vanilla until well blended. Last step is to blend in eggs, then almond flour. Bake in well-greased 8 × 8 × 2 baking pan at 350° for 30–35 minutes or until toothpick comes out almost clean.
Shelled shrimp
1/4 stick of butter
1 tsp chopped garlic
1/4 tsp cilantro
1/4 cup dry white wine
1/2 tsp lemon juice
1 tsp olive oil
Salt and pepper
Heat butter and oil over low heat, add shrimp and cook until pink. Add garlic for 1 additional minute. Then add wine, lemon juice, salt, and pepper.
8 servings, 4.5 grams of carbohydrates/serving
2 bunches asparagus (30 spears), trimmed and steamed (about 2 lb)
2 tbsp extra-virgin olive oil
1 tsp chopped garlic
1 tsp fresh rosemary, finely chopped
1 tsp freshly grated lemon zest (1 lemon)
3/4 tsp salt
1/2 tsp freshly ground black pepper
1 cup frozen baby lima beans, cooked
2 ozs Genoa salami, cut into matchstick pieces (about 2/3 cup)
Directions
1. In lightly salted boiling water, cook asparagus 3 to 5 minutes, until tender-crisp. Drain into a colander and shock under cold running water for 3 minutes. Allow excess water to drain, stack in bundles and cut into 1” pieces. Place in a large bowl.
2. In the same bowl, add oil, garlic, rosemary, lemon zest, salt, and pepper. Add lima beans and salami; toss to coat.
10 servings, 4 grams of carbohydrates/serving
10 slices Atkins bakery country white bread™
1 1/2 tsp olive oil
1 cup shredded monterey jack cheese
1/2 cup tomato salsa
2 green onions, very thinly sliced
6 black pitted black olives, sliced
2 tbsp chopped fresh cilantro
Directions
1. Heat oven to 400° F. Trim crusts from bread (save to make bread crumbs). Brush bread with olive oil on one side and lightly toast.
2. Cut each slice into four pieces. Arrange squares on a baking sheet. Divide cheese on toast squares; top cheese with a scant tablespoon of salsa. Sprinkle with green onions and olives.
3. Bake 10 minutes until cheese is bubbly. Sprinkle cilantro over pizzas squares. Serve immediately.
4 servings, 5 grams of carbohydrates/serving
Cheesecakes
1 package (8 ozs) cream cheese, at room temperature
2 large eggs
1/2 cup heavy cream
3 packets Splenda™
1/4 tsp almond extract
1/4 tsp freshly grated lemon peel
Topping
1/2 pint fresh raspberries
3 tbsp Atkins sugar free raspberry syrup™
Directions
1. Heat oven to 325°F. Place four 6-ounce custard cups in a large roasting pan.
2. Process all cheesecake ingredients in a food processor until smooth, stopping when necessary to scrape down sides of processor.
3. Pour batter into cups. Add enough boiling water to roasting pan to come halfway up sides of cups. Cover with foil; bake 30 minutes. Turn oven off and let stand 20 minutes. Remove from oven, uncover and cool completely. Cover cups with plastic wrap; transfer to refrigerator to chill.
4. When ready to serve, toss raspberries with syrup. Evenly top cheesecakes with raspberries. Let stand at room temperature 15 minutes before serving for maximum creaminess.
6 servings, 1 gram of carbohydrate/serving
1/4 cup mayonnaise
1/4 cup full-fat sour cream
1 tsp old bay seasoning
1 tsp fresh lemon juice
1 can (6 ozs) white crab meat, drained and picked over
2 green onions, finely chopped
2 tbsp chopped red bell pepper
Salt
Freshly ground pepper
Directions
In a medium bowl, mix mayonnaise, sour cream, seasoning, and lemon juice until smooth. Add crab, green onions, and pepper; stir until ingredients are well combined. Season to taste with salt and pepper.
These recipes are from myketocal.com/recipes_mad.html
Ingredient List (includes pizza crust and topping combined)
Pizza Crust
Instructions for Pizza Crust
• Preheat oven to 325°F.
• In a small bowl, combine and mix all the ingredients together.
• Spread the mixture onto a lightly greased baking sheet in a 5-inch circle and set aside.
Pizza Topping
Instructions for Pizza Toppings
• In a bowl, combine and mix the garlic paste, tomato paste, and tomatoes together.
• Spread the mixture on top of the pizza crust evenly, leaving a 1/2-inch space around the edge free of toppings.
• Sprinkle all of the grated parmesan cheese and a pinch of dried Italian herbs on the top of the pizza.
• Bake for about 10 to 12 minutes.
Instructions
• Heat olive oil in a pan over medium-low heat. Add the mushrooms, peppers, spring onions, tomato paste, and garlic paste, and cook for 5 minutes on medium heat or until soft.
• Add the chopped tomatoes, curry powder, spinach, and water. Cook for 5 minutes on low heat stirring frequently.
• Add KetoCal® into curry and mix vigorously with a utensil until smooth. Do not boil when KetoCal® is in curry.
Chef’s Tip
Add Curry powder to the KetoCal® Tomato Wrap, put the curry in the middle, fold, and enjoy!
Makes 1 serving.
(Recipe adapted from Emma Williams’ recipe collection from Matthews Friends)
Per Serving (1 muffin)
Recipe (3 muffins)
Instructions
• Preheat oven to 325°F.
• Mix together the dry ingredients: KetoCal® powder and almond flour.*
• In a separate container, melt the butter. Allow to cool for approximately 1 minute.
• Mix egg, cream, and water into melted butter until well blended.
• Stir mixture into dry ingredients.
• If desired, stir in several drops of liquid sweetener.**
• Fold in blueberries
• Spoon mixture into foil muffin cups in a muffin tin.
• Bake for 20 minutes.
• Refrigerate in a sealed bag for up to 2 days. Muffin may be frozen.
*Almond flour is the same as almond meal; whole ground blanched almonds.
**Liquid sweeteners such as Sweet 10®, Sweet’n Low®, or Stevia®.
Carbohydrate-free sweetener (optional)
Pinch of cinnamon (optional)
Instructions
• Preheat oven to 300°F.
• Mix softened butter, KetoCal®, and coconut together with your fingertips. The mixture should look like fine breadcrumbs.
• If desired, add in carbohydrate-free sweetener and/or a pinch of cinnamon to above mixture.
• Place the raw raspberries in a small, oven proof ramekin.
• Spread crumble on top of raspberries in ramekin.
• Bake in preheated oven for 15-20 minutes or until golden brown.
Makes 1 serving.
(Recipe adapted from Emma Williams’ recipe collection from Matthews Friends)
Per Serving (1 Pancake or Waffle):
Recipe (3 Pancakes or Waffles, 4” diameter):
• Melt butter; stir in egg yolk, cream, and water until well blended.
• Mix KetoCal® powder into above mixture.
• Whip the egg white from 1 large egg and then weigh out 1 tbsp + 2 tsp.
• Fold egg white into batter.
• Fold in blueberries.
• Spray small frying pan or waffle iron with oil spray and warm to medium heat. Fry batter to desired doneness.
• Very tasty if served with melted butter flavored with several drops of carbohydrate free maple flavoring such as Bickford.
