Ketosis is a natural metabolic state where the body will start breaking

down your own body fat to fuel the body's normal, everyday functions.

Establishing the metabolic state of ketosis even for a short period of time
has many outstanding benefits.

- Increase the body's ability to utilize fats for fuel.

- Once in ketosis the body actually prefers ketones to glucose for
energy.
- Lower insulin levels.
- Suppress your appetite.

This book is dedicated to those on the lifelong journey of eating healthy,

losing weight, and feeling better about themselves.

For Sarah

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

Table of Contents
Appetizers & Dips ........................................................................................................................ 16
Artichoke Bruschetta........................................................................................................... 17
Avocado Shrimp Ceviche ................................................................................................... 18
Baba Ghanoush ................................................................................................................... 19
6 Layer Taco Salad ............................................................................................................. 20
7 Layer seafood dip ............................................................................................................ 21
Baked Cream Cheese .......................................................................................................... 22
Blackberry Prosciutto Wrapped Shrimp ............................................................................. 23
Blue Cheese Spread ............................................................................................................ 24
Buffalo Chicken Dip ........................................................................................................... 25
Buffalo Chicken Stuffed Mushrooms ................................................................................. 26
Cheezy Crab Dip................................................................................................................. 27
Chipotle Dipping Sauce ...................................................................................................... 28
Coconut-Mango Salsa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Crab Cocktail. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Crab Stuffed Mushrooms with Bacon. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Crabmeat Canapés ............................................................................................................... 32
Creamy Spinach and Artichoke Dip ................................................................................... 33
Garlic Parmesan Stuffed Mushrooms ................................................................................. 34
Guacamole Perfecto ............................................................................................................ 35
Herbed Shrimp and Tomatoes ................................................................................................. 36
Herbed Yogurt Cheese ........................................................................................................ 37
Marinated Grilled Shrimp ................................................................................................... 38
Mussels in White Wine Sauce ............................................................................................ 39
Roasted Red Pepper Dip ..................................................................................................... 40
Simple Keto Salsa ............................................................................................................... 41
Beef ............................................................................................................................................... 42
Asian Beef Short Ribs ........................................................................................................ 43
Bacon-Wrapped Meatloaf ................................................................................................... 44
Beef & Broccoli Salad ........................................................................................................ 45
Beef Bulgogi ....................................................................................................................... 46

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 Beef Fajita Salad ................................................................................................................. 47
Beef Kebabs with Hummus ................................................................................................ 48
Beef Tacos.....................................................................................................................................49
Beef Wellington .................................................................................................................. 50
Beef Yakitori.............................................................................................................................. 51
Burger Fajita. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Coriander Steak Tenderloin. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Cosmic Meatballs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Crustless Deep Dish Pizza. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Easy Taco Casserole ........................................................................................................... 56
Flank Steak with Red Wine Vinegar....................................................................................... 57
Garlic Prime Rib ................................................................................................................. 58
Keto Meatloaf ..................................................................................................................... 59
Korean BBQ Beef Stuffed Peppers .................................................................................... 60
Oriental Beef Brisket .......................................................................................................... 61
Spaghetti Squash with Meat Sauce .................................................................................... 62
Stuffed Bacon Cheeseburgers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
Thai Flank Steak. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
Thai Ground Beef. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
Breakfast ....................................................................................................................................... 66
Apple-Stuffed French Toast........................................................................................................67
Asparagus, Canadian Bacon, and Cheese Frittata .............................................................. 68
Bacon Spinach Egg Cup ..................................................................................................... 69
Blueberry Pancake Crepes .................................................................................................. 70
Chorizo Breakfast Casserole ............................................................................................... 71
Coconut Keto Crepes .......................................................................................................... 72
Country Breakfast Casserole .............................................................................................. 73
French Toast Casserole ....................................................................................................... 74
Greek Party Omelette.......................................................................................................... 75
Ham Omelette Muffins ....................................................................................................... 76
Italian Baked Eggs .............................................................................................................. 77
One Minute Muffin ............................................................................................................. 78

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 Roasted Asparagus Eggs and Hollandaise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79
Sausage & Egg Muffins. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
Shakshouka Skillet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81
Spinach & Cheese Omelette. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
Strawberry Cinnamon Pancakes ......................................................................................... 83
Sweet Potato Breakfast Casserole ...................................................................................... 84
Sweet Potato Keto Hash ..................................................................................................... 85
Trail Breakfast Skillet ......................................................................................................... 86
Turkey Breakfast Cups ....................................................................................................... 87
Zucchini Pancakes............................................................................................................... 88
Breads, Biscuits, and Muffins ...................................................................................................... 89
Almond Puffs ...................................................................................................................... 90
Cheesy Garlic Bread ........................................................................................................... 91
Cinnamon Banana Bread .................................................................................................... 92
Focaccia Flax Bread ........................................................................................................... 93
Keto Biscuits ....................................................................................................................... 94
Keto Coconut Muffins ........................................................................................................ 95
Keto Dough ......................................................................................................................... 96
Keto Low Carb Bread. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
Keto Pizza Crust. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Lemon Poppy Seed Muffins. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
No Guilt Dinner Rolls ...................................................................................................... 100
Pumpkin Bread .................................................................................................................. 101
Quinoa Muffins ................................................................................................................. 102
Savory Butternut Squash Muffins .................................................................................... 103
Very Berry Blueberry Muffins .......................................................................................... 104
Condiments & Dressings ............................................................................................................ 105
5 Minute Pesto .................................................................................................................. 106
Avocado, Mango, and Tomato Salsa ................................................................................ 107
Blackberry Jam ................................................................................................................. 108
Caesar Salad Dressing ...................................................................................................... 109
Cilantro-Lime Salad Dressing .......................................................................................... 110

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 Creamy Avocado Ranch Dressing .................................................................................... 111
Easy Tartar Sauce.............................................................................................................. 112
Fish Taco Sauce ................................................................................................................ 113
Harissa ................................................................................................................................114
Herb Fish Magic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115
Honey Mustard Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116
Honey-Balsamic Vinaigrette. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117
Keto Mayonnaise .............................................................................................................. 118
Keto Plum Spread ............................................................................................................. 119
Ranch Dressing ................................................................................................................. 120
Raspberry Chia Seed Jam ................................................................................................. 121
Raspberry Vinaigrette ....................................................................................................... 122
Red Pepper Relish............................................................................................................. 123
Roasted Garlic Chipotle Aioli .......................................................................................... 124
Simple Cranberry Sauce ................................................................................................... 125
Slowcooker Ketchup ......................................................................................................... 126
Tangy BBQ Sauce ............................................................................................................. 127
Vietnamese Dipping Sauce ............................................................................................... 128
Warm Bacon Dressing ...................................................................................................... 129
Zesty Italian Dressing ....................................................................................................... 130
Desserts ....................................................................................................................................... 131
Almond Orange Spirals .................................................................................................... 132
Amazing Double Chocolate Walnut Brownies ................................................................. 133
Banana and Peach Cobbler ............................................................................................... 134
Banana Chocolate Chip Keto Muffins ............................................................................. 135
Berry Ice Cream ................................................................................................................ 136
Blueberry - Coconut Cheesecake Bars ............................................................................. 137
Cherry Chocolate Chip Bars ............................................................................................. 138
Chocolate Chip Cookies ................................................................................................... 139
Chocolate Chip Dream Bars. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140
Chocolate Chunk Cookies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141
Chocolate Cupcakes with Frosting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142

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 Chocolate Frosting ............................................................................................................ 143
Chocolate Mousse ............................................................................................................. 144
Chocolate Peanut Butter Fudge ........................................................................................ 145
Chocolate Swirl Cheesecake ............................................................................................. 146
Easy Almond Thins. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147
Homemade Keto Dark Chocolate. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148
Jelly Donut Cupcakes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149
Keto Banana Carrot Muffins ............................................................................................ 150
Keto Mug Cake ................................................................................................................. 151
Key Lime Pie .................................................................................................................... 152
Lemon Squares .................................................................................................................. 153
New York Cheesecake ...................................................................................................... 154
No Bake Strawberry Cheesecake ..................................................................................... 155
Pumpkin Custard ............................................................................................................... 156
Raspberry Cheesecake Cupcakes ...................................................................................... 157
Raspberry Lemon Popsicles .............................................................................................. 158
Sugar Free Peach Melba Parfait ....................................................................................... 159
Tiramisu. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 160
Zebra Brownies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161
Fish. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 162
Avocado Tuna Melt Patties. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163
Baked Parmesan Haddock. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164
Blackened Cajun Catfish. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 165
Blackened Tuna. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 166
Broiled Tilapia Parmesan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 167
Broiled Trout With Rosemary, Lemon and Garlic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168
Cajun Catfish and Remoulade. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 169
Crab Stuffed Flounder ...................................................................................................... 170
Crispy Baked Fish............................................................................................................. 171
Fish Florentine .................................................................................................................. 172
Fish Taco Lettuce Wraps .................................................................................................. 173
Fish Terrine .............................................................................................................................. 174

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 Glazed Ginger Mahi.......................................................................................................... 175
Greek Isle Halibut ............................................................................................................. 176
Grilled Halibut and Leeks with Mustard Vinaigrette ....................................................... 177
Grilled Snapper with Red Pepper Sauce .......................................................................... 178
Herb Crusted Salmon ........................................................................................................ 179
Maple Salmon ................................................................................................................... 180
Poached Cucumber Tilapia ............................................................................................... 181
Rosemary Grilled Salmon ................................................................................................. 182
Salmon Cakes .................................................................................................................... 183
Shanghai Steamed Fish ..................................................................................................... 184
Southern Fried Salmon Patties ......................................................................................... 185
Tuna Fish Salad ................................................................................................................ 186
Veracruz Red Snapper ....................................................................................................... 187
Walnut Crusted Salmon .................................................................................................... 188
Poultry ......................................................................................................................................... 189
Amazing Turkey Meatballs .............................................................................................. 190
Avocado-Basil Chicken Salad Wraps ............................................................................... 191
Bacon Chicken Cordon Bleu ............................................................................................ 192
Buffalo Wings with Blue Cheese Dip .............................................................................. 193
Chicken Bacon Avocado Sandwich .................................................................................. 194
Chicken Carbonara ............................................................................................................ 195
Chicken Cordon Bleu Casserole ....................................................................................... 196
Chicken Tikka Masala ...................................................................................................... 197
Creamy Chicken Enchiladas ............................................................................................. 198
Crock Pot Chicken ............................................................................................................ 199
Glazed Asian Chicken ...................................................................................................... 200
Golden Turkey Breast. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 201
Honey Mustard Grilled Chicken. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 202
Keto Coconut Curry Stir Fry. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 203
Keto Kung Pao Chicken ................................................................................................... 204
Nacho Chicken Casserole ................................................................................................. 205
New Orleans Chicken Lazone .......................................................................................... 206

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 Orange and Sage Glazed Duck Breast ............................................................................. 207
Portobello Turkey Burgers ................................................................................................ 208
Roast Duck ........................................................................................................................ 209
Rosemary Chicken with Peach Salsa ............................................................................... 210
Slow Cooker Santa Fe Chicken ........................................................................................ 211
Spaghetti Squash Casserole .............................................................................................. 212
Spaghetti Squash Lasagna Casserole ................................................................................ 213
Thai Chicken Breasts ........................................................................................................ 214
Thai Chicken Satay ........................................................................................................... 215
Turkey and Quinoa Meatloaf ............................................................................................ 216
Turkey Parmesan ............................................................................................................... 217
Pork ............................................................................................................................................. 218
Amazing Baked Ham ........................................................................................................ 219
Apple Sauce Pork Roast ................................................................................................... 220
Asian Keto Chops ............................................................................................................. 221
Asian Pineapple Grilled Pork Chops. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 222
Bacon Wrapped Pork Medallions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 223
Baked Pork Chops. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 224
Boneless Pork Chops with Raspberry Sauce .................................................................... 225
Caesar Pork Chops ............................................................................................................ 226
Cumin Crusted Pork Chops .............................................................................................. 227
Easy BBQ Ribs ................................................................................................................. 228
Fried Chorizo With Garlic ................................................................................................ 229
Ham & Cheese Stromboli. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 230
Italian Spaghetti Squash. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 231
Keto Pizza. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 232
Santa Fe Chorizo Sausage. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 233
Sausage Eggplant Lasagna ................................................................................................ 234
Slow Cooker Pork Loin .................................................................................................... 235
Slow Cooker Pulled Pork ................................................................................................. 236
Spinach, Cheese and Sausage Casserole .......................................................................... 237
Stewed Crock Pot Chops .................................................................................................. 238

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 Sweet and Sour Pork ........................................................................................................ 239
Thai Pork Patties ............................................................................................................... 240
Salads .......................................................................................................................................... 241
Anchovy Caesar Salad ...................................................................................................... 242
Asian Cucumber Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 243
Asparagus and Shrimp Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 244
Avocado Cobb Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 245
Avocado Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 246
Basil, Chicken, and Tomato Salad .................................................................................... 247
Belgian Endive Salad ........................................................................................................ 248
Blue Cheese Steak Salad .................................................................................................. 249
Broccoli Salad With Bacon .............................................................................................. 250
Candied Salmon Salad with Ginger Honey Dressing....................................................... 251
Caprese Salad .................................................................................................................... 252
Caribbean Couscous Salad................................................................................................ 253
Chicken Enchilada Mango Salad ...................................................................................... 254
Chicken Waldorf Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 255
Cranberry Chicken Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 256
Cranberry Spinach Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 257
Delicious Crab Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 258
Easy Bacon Egg Avocado Tomato Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 259
Island Spinach Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 260
Key West Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 261
Lemon Cucumber Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 262
Quick Crab Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 263
Salmon Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 264
Strawberry Spinach Salad ................................................................................................. 265
Tabbouleh .......................................................................................................................... 266
Tangy Roquefort Pear Salad ............................................................................................. 267
Tropical Chicken Salad Wraps ......................................................................................... 268
Tuna Salad ......................................................................................................................... 269
Warm Kale and Avocado Salad with Lemon Dijon Vinaigrette ....................................... 270

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Sauces & Marinades ................................................................................................................... 271
Alfredo Sauce .................................................................................................................... 272
Carolina Barbecue Sauce .................................................................................................. 273
Chicken Marinade ............................................................................................................. 274
Cilantro Cream Sauce ....................................................................................................... 275
Creamy Cucumber Sauce.................................................................................................. 276
Easy Cranberry Sauce ....................................................................................................... 277
Fish Hater Fish Marinade ................................................................................................. 278
Honey-Dijon- Dill Salmon Marinade ............................................................................... 279
Killer Steak Marinade ....................................................................................................... 280
Old Italy Marinara Sauce.................................................................................................. 281
Romesco Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 282
Salsa Verde. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 283
Santa Fe Medium Chunky Salsa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284
Smooth Rum Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 285
Strawberry BBQ Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 286
Teriyaki Grill Marinade .................................................................................................... 287
Traditional Pizza Sauce .................................................................................................... 288
Seafood ....................................................................................................................................... 289
Alfredo Shrimp Tilapia ..................................................................................................... 290
Baked Scallops .................................................................................................................. 291
Bourbon Bay Scallops ...................................................................................................... 292
Coconut Shrimp ................................................................................................................ 293
Crab Quiche ...................................................................................................................... 294
Easy Shrimp Stir-Fry ........................................................................................................ 295
Fresh Zucchini with Shrimp. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 296
Garlic Butter Baked Crab Legs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 297
Grilled Basil Shrimp. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 298
Guiltless Sushi. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 299
Keto Maryland Crab Cakes .............................................................................................. 300
Jambalaya .......................................................................................................................... 301
Lobster Newburg............................................................................................................... 302

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 Lobster Thermidor ............................................................................................................ 303
Mediterranean Fish Cakes ................................................................................................ 304
Mint Seared Scallops With Bacon .................................................................................... 305
Sautéed Cajun Shrimp ...................................................................................................... 306
Seafood Creole .................................................................................................................. 307
Seafood Lasagna ............................................................................................................... 308
Seafood Mélange............................................................................................................... 309
Shrimp in Butter-Beer Sauce ............................................................................................ 310
Spicy Garlic Shrimp.......................................................................................................... 311
Thai Peanut Shrimp Curry ................................................................................................ 312
Side Dishes ................................................................................................................................. 313
Bacon Wrapped Asparagus with Garlic Aioli .................................................................. 314
Baked Asparagus with Balsamic Butter Sauce ................................................................ 315
Broccoli and Cheese Fritters............................................................................................. 316
Broccoli-Cauliflower Bake ............................................................................................... 317
Cauliflower Mushroom Risotto. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 318
Cauliflower Rice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 319
Coconut Walnut Squash. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 320
Crab Ranch Gorgonzola Slaw .......................................................................................... 321
Easy Mint Sugar Snap Peas .............................................................................................. 322
Easy Mushroom Wild Rice Pilaf ...................................................................................... 323
Fried Mac & Cheese ......................................................................................................... 324
Garlic and Cheddar Cauliflower Mash ............................................................................. 325
Greek Green Beans ........................................................................................................... 326
Keto Greek Rice ............................................................................................................... 327
Keto Tater Tots ............................................................................................................................. 328
Kohlrabi Parmesan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 329
Marinated Summer Slaw. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 330
Pan-Fried Asparagus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 331
Roasted Brussels Sprouts. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 332
Roasted Cauliflower and Garlic ....................................................................................... 333
Sautéed Okra and Tomatoes .................................................................................................. 334

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 Sautéed Spinach with Cashews ........................................................................................ 335
Simple Creamed Spinach .................................................................................................. 336
Smoked Collard Greens .................................................................................................... 337
Tomatoes Provencal .......................................................................................................... 338
Zucchini Fries ................................................................................................................... 339
Snacks ......................................................................................................................................... 340
Almond Garlic Crackers ................................................................................................... 341
Buffalo Chicken Wings .................................................................................................... 342
Cauliflower Popcorn ......................................................................................................... 343
Cheese Chips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 344
Cheeseburger Muffins. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 345
Chicken Lettuce Wraps with Spicy Peanut Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 346
Crispy Baked Radish Chips .............................................................................................. 347
Garlic Parmesan Flax Seed Crackers ............................................................................... 348
Kale Chips ......................................................................................................................... 349
Keto Corndog Muffins ...................................................................................................... 350
Keto Pizza Dip .................................................................................................................. 351
Keto Protein Bars .............................................................................................................. 352
Keto Trail Mix .................................................................................................................. 353
Mock Cinnabon ................................................................................................................. 354
Nutty Almond Crackers .................................................................................................... 355
Skillet Pizza....................................................................................................................... 356
Southwestern Beef Jerky .................................................................................................. 357
Stuffed Celery Snacks ....................................................................................................... 358
Tuna Salad Roll Ups ......................................................................................................... 359
Soups & Stews ........................................................................................................................... 360
Albondigas Soup ............................................................................................................... 361
Beanless Keto Chili. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 362
Boston Fish Stew. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 363
Broccoli & Cheese Soup. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 364
Cabbage Soup ................................................................................................................... 365
Cauliflower Leek Soup ..................................................................................................... 366

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 Chicken Enchilada Soup ................................................................................................... 367
Chicken Veggie Stew ........................................................................................................ 368
Crab Bisque ....................................................................................................................... 369
Down Home Seafood Gumbo........................................................................................... 370
Egg Drop Soup ................................................................................................................. 371
Lemon Broccoli Soup ....................................................................................................... 372
Peppered Sausage Soup .................................................................................................... 373
Red Pepper and Snapper Soup ......................................................................................... 374
Roasted Peppered Tomato Soup ....................................................................................... 375
Seafood Chili..................................................................................................................... 376
Slow Cooker Split Pea Soup ............................................................................................ 377
Slow-Cooker Beef Stew.................................................................................................... 378
Spiced Pumpkin Soup ....................................................................................................... 379
Sweet Potato Chicken Stew .............................................................................................. 380
Sweet Potato Chorizo Kale Stew...................................................................................... 381
Zuppa Toscana ......................................................................................................................... 382
Vegetarian........................................................................................................................................... 383
Avocado Egg Salad ........................................................................................................... 384
Butternut Squash Bake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 385
Cheddar Cheese Soufflé. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 386
Cheezy Spinach Pie. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 387
Chicken & Broccoli Zucchini Boats ................................................................................ 388
Chili Rellenos Casserole ................................................................................................... 389
Crustless Tomato and Basil Quiche .................................................................................. 390
Eggplant Parmesan ............................................................................................................ 391
Grilled Stuffed Portabella Mushrooms ............................................................................. 392
Quiche Lorraine ................................................................................................................ 393
Spinach Quiche ................................................................................................................. 394
Stuffed Cabbage ................................................................................................................ 395
Stuffed Poblano Peppers ................................................................................................... 396
Sweet and Sour Meatballs ................................................................................................ 397
Vegetarian Meatloaf .......................................................................................................... 398

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

Vegetarian Stir-Fry. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 399
Yellow Squash Casserole. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 400
Zucchini Lasagna. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 401
Zucchini Pasta (Spaghetti) ................................................................................................ 402

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

16
Preparation: 10 min 17
Artichoke Bruschetta Makes 4 Servings
Preparation: 10 min
The Ketosis Cookbook Per Serving - Fat: 14g Protein: 3g Net Carbs: 6g
Appetizers & Dips

(14-ounce) can artichoke hearts, drained 1/2 red bell pepper, finely chopped
and chopped 1/4 cup extra-virgin olive oil
cloves garlic, minced 3 tablespoons minced fresh basil
1 teaspoon sea salt 2 tablespoons finely chopped red onions
1/2 teaspoon freshly ground black pepper 1 tablespoon drained capers
1. Mix artichoke hearts, garlic, sea salt, and black pepper together in a large bowl; add red bell
pepper, olive oil, basil, and onion and stir well. Top artichoke mixture with capers.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 18
Avocado Shrimp Ceviche Makes 4 Servings
Preparation: 30 min , Cook Time: 60 min Per Serving - Fat: 3g Protein: 28g Net Carbs: 9g
The Ketosis Cookbook
Appetizers & Dips

2 pounds large shrimp - peeled, deveined 1 tablespoon Worcestershire sauce

and chopped 1 tablespoon ketchup
3/4 cup fresh lime juice 1 teaspoon hot pepper sauce
5 roma (plum) tomatoes, diced salt and pepper to taste
1 white onion, chopped 1 avocado - peeled, pitted and diced
1/2 cup chopped fresh cilantro 16 saltine crackers
Place the shrimp and lime juice into a large bowl, and stir to coat. Let stand for about 5
minutes, or until shrimp are opaque. The lime juice will cook them. Mix in the tomatoes, onion,
and cilantro until coated with lime juice; cover and refrigerate for 1 hour.

Remove from the refrigerator, and mix in the Worcestershire sauce, ketchup, hot sauce, salt
and pepper. We have our own hot sauce recipe, but you can use whatever hot sauce you like, or
leave it out and let people add their own when serving.

Serve with saltine crackers or tortilla chips. Best with hot sauce of your choice.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 19
Baba Ghanoush Makes 12 Servings
Preparation: 3 hrs 30 min , Cook Time: 40 min Per Serving - Fat: 2g Protein: 0g Net Carbs: 0g
The Ketosis Cookbook
Appetizers & Dips

eggplant 2 cloves garlic, minced

1/4 cup lemon juice salt and pepper to taste
1/4 cup tahini 1 1/2 tablespoons olive oil
tablespoons sesame seeds
1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.

Place eggplant on baking sheet, and make holes in the skin with a fork. Roast it for 30 to 40
minutes, turning occasionally, or until soft. Remove from oven, and place into a large bowl of
cold water. Remove from water, and peel skin off.

Place eggplant, lemon juice, tahini, sesame seeds, and garlic in an electric blender, and puree.
Season with salt and pepper to taste. Transfer eggplant mixture to a medium size mixing bowl,
and slowly mix in olive oil. Refrigerate for 3 hours before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 20
6 Layer Taco Salad Makes 4 Servings
Preparation: 20 min , Cook Time: 2 hrs Per Serving - Fat: 29g Protein: 23g Net Carbs: 10g
The Ketosis Cookbook
Appetizers & Dips

1 pound ground beef thawed

4 cups shredded iceberg lettuce 1/2 cup dairy sour cream
1 medium tomato, seeded and chopped 1 4 ounce can chopped green chili peppers,
1 1/2 cups shredded cheddar or drained
Monterey jack cheese 1 tablespoon milk
1/4 cup sliced pitted ripe olives 1 clove garlic, minced
1/4 cup sliced green onion 1/2 teaspoon chili powder
1 6 ounce carton frozen avocado dip, 1 chopped tomato (optional)
In a 2-1/2-quart glass salad bowl layer lettuce, tomato, cheese, olives, and onion.

For dressing, in a medium bowl stir together avocado dip, sour cream, chili peppers, milk,
garlic, and chili powder. Spread over the top of the salad. If desired, sprinkle with chopped
tomato. Cover the surface with plastic wrap and chill for at least 2 hours or up to 24 hours.

3 Brown beef in a frying pan.

3. Before serving, toss salad together and place beef on top. Makes 4 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 21
7 Layer Seafood Dip Makes 24 Servings
Preparation: 15 min , Cook Time: 2 hrs Per Serving - Fat: 5g Protein: 6g Net Carbs: 5g
The Ketosis Cookbook
Appetizers & Dips

1 (8-ounce) package cream cheese softened 3 green onions, chopped

1/2 cup sour cream 1 tomato seeded and chopped
1/4 cup mayonnaise 1 cup cooked crabmeat
1 cup seafood cocktail sauce 1 cup cooked baby shrimp
1/2 cup chopped green bell pepper 1 cup finely shredded mozzarella cheese
In a medium bowl, blend cream cheese, sour cream and mayonnaise.

In the bottom of an 12 inch round serving dish, spread the cream cheese mixture. Pour cocktail
sauce evenly over the mixture. Layer with green bell pepper, green onions and tomato. Top with
crabmeat and shrimp. Sprinkle with mozzarella.

Cover and chill in the refrigerator at least 2 hours before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 22
Baked Cream Cheese Makes 8 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 13g Protein: 3g Net Carbs: 9g
The Ketosis Cookbook
Appetizers & Dips

1/2 (8-ounce) package refrigerated crescent 1/2 teaspoon dried dill weed
roll 1 egg yolk, beaten
1 (8-ounce) package cream cheese
1. Preheat oven to 350°.

Unroll dough on a lightly floured surface; press together seams to form a 12 x 4 inch
rectangle. Sprinkle one side of the cream cheese with half of the dill weed. Place brick of cream
cheese dill side down in center of dough. Sprinkle dill on top of cream cheese. Enclose cream
cheese by bringing sides of dough together and pressing edges to seal. Place dough on lightly
greased cookie sheet. Brush with beaten egg.

Bake at 350 degrees F (175 degrees C) for 15 to 18 minutes. Serve warm.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 23
Blackberry Prosciutto Wrapped Shrimp Makes 4 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 0g Protein: 8g Net Carbs: 1g
The Ketosis Cookbook
Appetizers & Dips

10 ounces pre-cooked shrimp 2 tbsp. olive oil

11 slices prosciutto 1 tbsp. mint leaves, chopped
1/3 cup blackberries, ground 1 2 1-2 tbsp. erythritol (to taste)
1/3 cup red wine
1. Preheat oven to 425F.

2. Cut each slice of prosciutto in half or in thirds, depending on how many shrimp you have and
their size. Wrap shrimp with prosciutto, starting from the tail and working up. Lay on a baking
sheet, drizzle with olive oil, and cook for 15 minutes.

3. While shrimp are cooking, grind blackberries in a spice grinder. Add to pan with chopped mint
leaves and erythritol. Let this cook for 2-3 minutes. then add red wine and stir, allowing it to
reduce. Strain sauce or serve as is.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 24
Blue Cheese Spread Makes 12 Servings
Preparation: 10 min Per Serving - Fat: 9g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Appetizers & Dips

1/2 cup mayonnaise salad dressing 1/2 teaspoon Worcestershire sauce

6 tablespoons sour cream 1 cup crumbled blue cheese (2 oz.)
2 tablespoons buttermilk salt and ground black pepper
2 teaspoons Dijon-style mustard stick celery , apple slices, and/or pear slices
1. In a small bowl stir together mayonnaise, sour cream, buttermilk, mustard, and Worcestershire
sauce. Stir in blue cheese until mixture is almost smooth. Season to taste with salt and pepper. If
desired, cover and refrigerate up to 3 days. Serve with celery sticks and apple and/or pear slices.
Makes 6 (2 tablespoon) servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 25
Buffalo Chicken Dip Makes 10 Servings
Preparation: 10 min , Cook Time: 40 min Per Serving - Fat: 24g Protein: 17g Net Carbs: 1g
The Ketosis Cookbook
Appetizers & Dips

2 (10-ounce) cans chunk chicken, drained 1 1/2 cups shredded Cheddar cheese
2 (8-ounce) packages cream cheese, softened1 bunch celery, cleaned and cut into 4 inch
1 cup ranch dressing pieces
3/4 cup pepper sauce
1. Heat chicken and hot sauce in a skillet over medium heat, until heated through. Stir in cream
cheese and ranch dressing. Cook, stirring until well blended and warm. Mix in half of the
shredded cheese, and transfer the mixture to a slow cooker. Sprinkle the remaining cheese
over the top, cover, and cook on Low setting until hot and bubbly. Serve with celery sticks.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 26
Buffalo Chicken Stuffed Mushrooms Makes 4 Servings
Preparation: 15 min , Cook Time: 30 min Per Serving - Fat: 19g Protein: 18g Net Carbs: 6g
The Ketosis Cookbook
Appetizers & Dips

10 large mushrooms, stems and insides 1/4 cup ranch dressing ranch salad dressing
removed 1/4 cup buffalo wing sauce
1 teaspoon olive oil, or as needed 2 ounces cream cheese
1 celery stalk, diced 2 cooked chicken breasts, shredded
1/4 cup blue cheese dressing 1/2 cup shredded Cheddar cheese
Preheat oven to 350 degrees F (175 degrees C). Arrange mushrooms, open-side up, in a baking
dish.

Heat olive oil in a small skillet over medium heat; cook and stir celery until tender, about 5
minutes. Add blue cheese dressing, ranch dressing, buffalo wing sauce, and cream cheese to
celery; cook and stir until cream cheese is melted and buffalo sauce is smooth, about 5 minutes.

Mix chicken and buffalo sauce together in a bowl until chicken is coated; spoon into
mushrooms. Sprinkle Cheddar cheese over buffalo sauce.

Bake in the preheated oven until cheese is melted and golden, about 20 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 27
Cheezy Crab Dip Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 21g Protein: 3g Net Carbs: 6g
The Ketosis Cookbook
Appetizers & Dips

4 ounces cream cheese 1/4 teaspoon paprika

2 tablespoons mayonnaise 8 teaspoons onions, minced
1/2 cup sour cream 8 teaspoons green peppers , minced
2 tablespoons butter , softened 1/2 cup mozzarella cheese, shredded
1/2 teaspoon seasoning salt 2 (6-ounce) can crabmeat
1. Preheat oven to 350° F.
Mix cream cheese, mayo, sour cream, and butter until smooth, blend in salt and paprika, stir in
onion, green pepper, cheese, and crab meat.

Bake at 350F for 10-15 minutes, until bubbly.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 28
Chipotle Dipping Sauce Makes 8 Servings
Preparation: 10 min , Cook Time: 5 min Per Serving - Fat: 15g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Appetizers & Dips

1/2 cup mayonnaise 2 tablespoons olive oil

2 chipotle peppers in adobo sauce 1 lime, juiced
1/2 cup chopped fresh cilantro 1 clove garlic
1. Combine keto mayonnaise, chipotle peppers, fresh cilantro, olive oil, lime juice, and garlic in
a food processor or blender. Pulse or blend mixture until smooth and well combined, about 1
minute.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 29
Coconut-Mango Salsa Makes 12 Servings
Preparation: 30 min , Cook Time: 3 hrs Per Serving - Fat: 7g Protein: 1g Net Carbs: 7g
The Ketosis Cookbook
Appetizers & Dips

2 coconut 1 Serrano chile pepper, seeded and

2 medium ripe mangoes finely chopped
1/2 cup chopped radish (about 7) 1/2 teaspoon salt
1/4 cup sliced green onion (2) 1/4 cup coconut curls, toasted
1 tablespoon grated fresh ginger
Using a serrated knife cut off the tip end of each coconut. Strain 1/2 cup of the coconut liquid
into a food processor bowl or blender container. Using a large spoon, scoop out 2/3 cup of the
coconut meat; add coconut meat to food processor bowl or blender container.

Cover; process or blend until coconut mixture is nearly smooth. Transfer to a large serving
bowl.

Peel, seed, and chop mangoes. Add mangoes, radishes, onions, ginger, pepper, and salt to
coconut mixture. Stir to combine. Cover and refrigerate for 2 to 6 hours.

Top with toasted coconut. Serve with crackers, grilled chicken, ham, or fish.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 30
Crab Cocktail Makes 4 Servings
Preparation: 10 min , Cook Time: 1 hr Per Serving - Fat: 1g Protein: 11g Net Carbs: 2g
The Ketosis Cookbook
Appetizers & Dips

1/2 large yellow bell pepper, finely diced 2 teaspoons chopped fresh parsley
1/2 cup thinly sliced yellow onion 1/2 teaspoon salt
4 tablespoons fresh lime juice 16 ounces canned lump crabmeat
3 tablespoons mayonnaise
In a medium bowl, combine bell pepper, yellow onion, lime juice, mayonnaise, parsley, and
salt. Gently fold in crab to coat, trying to keep chunks intact.

Divide crab mixture into two oversized martini glasses or small clear dessert bowls,
mounding mixture with a spoon. Serve immediately or cover and chill up to 1 hour.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 31
Crab Stuffed Mushrooms with Bacon Makes 5 Servings
Preparation: 20 min , Cook Time: 30 min Per Serving - Fat: 24g Protein: 23g Net Carbs: 8g
The Ketosis Cookbook
Appetizers & Dips

1 pound . large mushrooms (about 20) – 1/4 cup sour cream

cleaned and de-stemmed 3 cloves garlic – minced
12 ounces crab meat 3 green onions – chopped
6 strips bacon – cooked crisp and crumbled 1 tablespoon Dijon
6 ounces cream cheese – softened
mustard sea salt and pepper – to taste
1/3 cup sharp Cheddar cheese – shredded 1/2 cup Parmesan cheese – shredded
Preheat oven to 400° Line a rimmed baking sheet with aluminum foil. Bake mushroom caps
for 10 minutes. Pour out any excess moisture that pools in the mushrooms caps. In a large
mixing bowl, combine crab, bacon, cream cheese, cheddar cheese, sour cream, garlic, green
onions, Dijon, salt and pepper. Mix until all ingredients are well incorporated.

Stuff each mushroom with crab mixture. Bake for an additional 10 minutes. Remove from
oven and top each mushroom with Parmesan cheese. Bake for 5-10 minutes or until cheese on
top is golden brown.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 32
Crabmeat Canapés Makes 24 Servings
Preparation: 10 min , Cook Time: 12 min Per Serving - Fat: 14g Protein: 2g Net Carbs: 4g
The Ketosis Cookbook
Appetizers & Dips

1/2 cup butter, softened 1/2 teaspoon seasoning salt

1 cup processed cheese sauce 1 (6-ounce) can crabmeat
1/2 teaspoon garlic salt 4 English muffins, split in half
Preheat oven to 400 degrees F (200 degrees C).

In a medium mixing bowl, blend butter, cheese, garlic salt, seasoning salt, and crab meat.
Spread mixture on split muffins. Freeze until ready to use. When ready, thaw for 10 minutes.

Cut each muffin half into 3 pie shaped slices and place on cookie sheet.

Bake at 400 degrees F (200 degrees C) for 12 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 33
Creamy Spinach and Artichoke Dip Makes 8 Servings
Preparation: 10 min , Cook Time: 25 min Per Serving - Fat: 3g Protein: 2g Net Carbs: 2g
The Ketosis Cookbook
Appetizers & Dips

4 cloves garlic, chopped 2 teaspoons salt

2 6 ounces jars marinated artichoke hearts, 1/2 teaspoon ground black pepper
drained, chopped 1/2 teaspoon crushed red pepper flakes
2 10 ounces packages frozen spinach, 2 8 ounces packages cream cheese
chopped, thawed, squeezed out 1/2 cup parmesan cheese, shredded, divided
1. Preheat oven to 400 degrees F.
Melt butter in sauté pan on medium-high heat. Add the garlic and sauté until golden brown.
Add the artichoke hearts and sauté about 5 minutes.

Add the spinach to the pan and season with salt, pepper and crushed red pepper flakes. Blend
well and sauté for about 3 minutes.

4. Add the cream cheese and blend completely.

5. Add 1/4 cup of the shredded Parmesan cheese to the pan and combine until melted.

6. Transfer the dip to an oven-proof dish and top with the remaining 1/4 cup of Parmesan
cheese. Heat in the oven until the cheese has melted and golden brown.
7. Serve hot with chips or sticks of vegetables.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 34
Garlic Parmesan Stuffed Mushrooms Makes 6 Servings
Preparation: 25 min , Cook Time: 20 min Per Serving - Fat: 2g Protein: 8g Net Carbs: 6g
The Ketosis Cookbook
Appetizers & Dips

12 whole fresh mushrooms 1/4 cup grated Parmesan cheese

1 tablespoon 1/4 teaspoon ground black pepper
1 tablespoon minced garlic 1/4 teaspoon onion powder
1 (8-ounce) package cream cheese softened 1/4 teaspoon ground cayenne pepper
Preheat oven to 350 degrees F (175 degrees C). Spray a baking sheet with cooking spray.
Clean mushrooms with a damp paper towel. Carefully break off stems. Chop stems extremely
fine, discarding tough end of stems.

Heat oil in a large skillet over medium heat. Add garlic and chopped mushroom stems to the
skillet. Fry until any moisture has disappeared, taking care not to burn garlic. Set aside to cool.

When garlic and mushroom mixture is no longer hot, stir in cream cheese, Parmesan cheese,
black pepper, onion powder and cayenne pepper. Mixture should be very thick. Using a little
spoon, fill each mushroom cap with a generous amount of stuffing. Arrange the mushroom caps
on prepared cookie sheet.

Bake for 20 minutes in the preheated oven, or until the mushrooms are piping hot and liquid
starts to form under caps.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 35
Guacamole Perfecto Makes 4 Servings
Preparation: 10 min , Cook Time: 50 min Per Serving - Fat: 9g Protein: 2g Net Carbs: 7g
The Ketosis Cookbook
Appetizers & Dips

3 avocados - peeled, pitted, and mashed 3 tablespoons chopped fresh cilantro

1 lime, juiced 2 roma (plum) tomatoes, diced
1 teaspoon salt 1 teaspoon minced garlic
1/2 cup diced onion 1 pinch ground cayenne pepper (optional)
1. In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro,
tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve
immediately.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 36
Herbed Shrimp and Tomatoes Makes 8 Servings
Preparation: 30 min , Cook Time: 10 min Per Serving - Fat: 4g Protein: 13g Net Carbs: 1g
The Ketosis Cookbook
Appetizers & Dips

2 pounds fresh or frozen jumbo shrimp 2 tablespoons extra-virgin olive oil

2 tablespoons snipped fresh basil 2 cups grape or cherry tomatoes
1 tablespoon fresh lemon juice lemon wedges (optional)
3/4 teaspoon salt snipped fresh basil (optional)
1/4 teaspoon ground black pepper 1 basil dipping sauce
Thaw shrimp, if frozen. Peel and devein shrimp, removing tails. Rinse shrimp; pat dry with
paper towels. Set aside. In large bowl combine basil, lemon juice, salt, and pepper. Add shrimp.
Toss to coat. Cover and marinate in refrigerator for 10 to 30 minutes.

In a large skillet cook shrimp, half at a time, in hot oil over medium-high heat for 2 to 3
minutes or until shrimp are opaque, stirring often to cook evenly. Transfer shrimp to serving
platter.

Add tomatoes to shrimp; gently toss to combine. Serve with lemon wedges, snipped basil, and
Basil Dipping Sauce. Serve warm or chill until serving time. Makes 8 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 37
Herbed Yogurt Cheese Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 5g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Appetizers & Dips

2 cups yogurt cheese 1 tablespoon chopped basil or 1/2 tsp. dried

2 trimmed and minced 1 clove garlic, minced
scallion
2 tablespoons chopped parsley plus leaves 1/2 teaspoon salt
for garnish 1/4 teaspoon fresh ground black pepper
1. In a medium-sized bowl, blend together yogurt cheese, scallions, parsley, basil, garlic, salt
and pepper with a wooden spoon. Ready right away but the cheese may be prepared ahead and
stored, covered, in the refrigerator for up to 2 days.

To serve, spread the cheese on crostini and garnish with parsley leaves.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 38
Marinated Grilled Shrimp Makes 4 Servings
Preparation: 60 min , Cook Time: 10 min Per Serving - Fat: 19g Protein: 28g Net Carbs: 2g
The Ketosis Cookbook
Appetizers & Dips

3 cloves garlic, minced 1/2 teaspoon salt

1/3 cup olive oil 1/4 teaspoon cayenne pepper
1/4 cup tomato sauce 2 pounds fresh shrimp, peeled and
2 tablespoons red wine vinegar deveined
2 tablespoons chopped fresh basil skewers
In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season
with basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover,
and refrigerate for 30 minutes to 1 hour, stirring once or twice.

Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and
once near the head. Discard marinade.

3. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until
opaque.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 39
Mussels in White Wine Sauce Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 13g Protein: 16g Net Carbs: 9g
The Ketosis Cookbook
Appetizers & Dips

3/4 cup white wine 1 pound mussel, cleaned and debearded

3/4 cup tomato and clam juice cocktail 3 tablespoons butter
3 cloves garlic - peeled and sliced 1 loaf Keto bread
1/2 teaspoon crushed red pepper flakes
In a stock pot, combine the wine, juice cocktail, garlic and pepper flakes. Bring to a boil and
add mussels.

Cover and continue to boil for about 4 to 6 minutes or until all the mussels have opened.
Discard any mussels that haven't opened.

Remove mussels from liquid and keep warm. Pour off liquid to leave about 1 cup. Try not to
discard the garlic. Boil the 1 cup of liquid until it's reduced to about 3/4 of a cup.

4 Add butter and stir until butter has melted and sauce has thickened slightly. Serve mussels with
sauce and don't forget the bread!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 40
Roasted Red Pepper Dip Makes 10 Servings
Preparation: 10 min , Cook Time: 4 hrs Per Serving - Fat: 5g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Appetizers & Dips

8 ounce sour cream 1 tablespoon snipped fresh basil

1/4 cup chopped bottled roasted red sweet 1 clove garlic, minced
peppers (about 1/4 of a 7-ounce jar) 1/4 teaspoon salt
tablespoons sliced green onions assorted vegetable dippers or keto chips
In a small bowl, stir together sour cream, roasted red peppers, green onion, basil, garlic, and
salt. Cover and chill for at least 4 hours or up to 24 hours to allow flavors to blend.

Stir before serving. Serve with assorted vegetable dippers, baked tortilla chips, and/or baked
pita chips. Makes 10 (2-tablespoon) servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 41
Simple Keto Salsa Makes 4 Servings
Preparation: 15 min , Cook Time: 5 min Per Serving - Fat: 0g Protein: 2g Net Carbs: 8g
The Ketosis Cookbook
Appetizers & Dips

6 roma tomatoes, coarsely chopped 1 jalapeno pepper, chopped

1/2 red onion, coarsely chopped 1 habanero pepper, chopped (optional)
1 lime, juiced 1 clove garlic, chopped
1/2 bunch cilantro, chopped ground black pepper, to taste
1. Combine tomatoes, onion, lime juice, cilantro, jalapeno pepper, habanero pepper, garlic, and
ground black pepper in a food processor. Pulse several times until desired texture is reached.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

42
 43
Asian Beef Short Ribs Makes 4 Servings
Preparation: 1 hr , Cook Time: 15 min Per Serving - Fat: 2g Protein: 16g Net Carbs: 2g
The Ketosis Cookbook
Beef

6 large beef short ribs 1/2 teaspoon , minced garlic

1/4 cup soy sauce 1/2 teaspoon red pepper flakes
2 tbsp. rice vinegar 1/2 teaspoon sesame seed
2 tbsp. fish sauces 1/4 teaspoon cardamom
1 teaspoon ground ginger 1 tbsp. salt
1/2 teaspoon onion powder
Mix together the marinade and marinate ribs for 1 hour.

Mix together the spice rub. Empty marinade from ribs, and evenly coat the ribs with the rub.

Heat the grill and grill the ribs for 3-5 minutes per side. Serve, and Enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 44
Bacon-Wrapped Meatloaf Makes 4 Servings
Preparation: 20 min , Cook Time: 30 min Per Serving - Fat: 29g Protein: 26g Net Carbs: 3g
The Ketosis Cookbook
Beef

1 pound ground beef 2 garlic cloves, minced;

1/2 pound bacon, cut into chunks 1/3 cup fresh chives, minced;
8 additional strips of bacon; fresh parsley, chopped;
1/4 cup coconut milk; freshly ground black pepper to taste;
1. Preheat your oven to 400 F.
In a big bowl, combine the ground beef, the bacon chunks, the garlic, the chives and the
coconut milk. Mix well until all the ingredients hold together. You can use an electric mixer to
save some time. Then season the mixture with freshly ground black pepper to taste.

Form the mixture into a log shape and wrap with bacon.

Place in the oven and cook for 30 minutes.

Remove and slice into 1/2 inch slices and serve with fresh parsley sprinkled on top.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 45
Beef & Broccoli Salad Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 6g Protein: 27g Net Carbs: 3g
The Ketosis Cookbook
Beef

12 ounces beef sirloin steak 8 cups mixed spring or baby salad greens
2/3 cup bottled ginger vinaigrette salad 1 red sweet pepper
dressing 1 cup carrot chopped
3 cups broccoli florets
1. Trim fat from beef. Thinly slice beef across the grain into bite-size strips; set aside.

In a wok or large skillet heat 2 tablespoons of the salad dressing over medium-high heat. Add
broccoli and carrots. Cook and stir for 3 minutes. Add beef to wok or skillet. Cook and stir 2 to
3 minutes or until beef is slightly pink in center. Remove beef and broccoli from wok or skillet.
Remove stem end and seeds from sweet pepper. Cut sweet pepper in bite-size strips.

In large bowl combine greens, sweet pepper, beef, broccoli, and carrots. Drizzle remaining
salad dressing; toss to coat. Makes 4 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 46
Beef Bulgogi Makes 4 Servings
Preparation: 10 min , Cook Time: 1 hr 10 min Per Serving - Fat: 3g Protein: 18g Net Carbs: 1g
The Ketosis Cookbook
Beef

pound flank steak, thinly sliced 2 tablespoons minced garlic

5 tablespoons soy sauce 2 tablespoons sesame seeds
1/2 tablespoons white sugar 2 tablespoons sesame oil
1/4 cup chopped green onions 1/2 teaspoon ground black pepper
Place the beef in a shallow dish. Combine soy sauce, sugar, green onion, garlic, sesame seeds,
sesame oil, and ground black pepper in a small bowl. Pour over beef. Cover and refrigerate for
at least 1 hour or overnight.

Preheat an outdoor grill for high heat, and lightly oil the grate. Quickly grill beef on hot grill
until slightly charred and cooked through, 1 to 2 minutes per side.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 47
Beef Fajita Salad Makes 4 Servings
Preparation: 1 hr 15 min , Cook Time: 2 hrs 30 min
The Ketosis Cookbook Per Serving - Fat: 12g Protein: 23g Net Carbs: 8g
Beef

1 teaspoon ground cumin 1/2 cup thinly sliced red onion

1 dash hot sauce 1/2 cup shredded Cheddar cheese
1/2 pound flank steak, cut into strips beef 1 tomato, chopped
flank steak 8 cups mixed salad greens
1/2 cup fresh corn kernels 1 (8-ounce) bottle Italian-style
1/2 cup kidney beans, cooked salad dressing
Combine the cumin, hot pepper sauce and Italian dressing in a small bowl and mix well.
Reserve 1/2 cup of the dressing. In a separate bowl, add enough dressing to coat the beef and let
marinate for 1 hour.

In a hot skillet, fry the beef and cook until done. Allow the beef to cool. In a medium bowl
combine the beef with the corn, beans, onions and 1/2 cup of the dressing. Refrigerate for
several hours before serving.

To serve, toss the beef and vegetable mixture with the salad greens, tomatoes and shredded
cheese. Add extra dressing if necessary.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 48
Beef Kebabs with Hummus Makes 5 Servings
Preparation: 30 min , Cook Time: 15 min
The Ketosis Cookbook Per Serving - Fat: 25g Protein: 39g Net Carbs: 1g
Beef

2 tablespoons olive oil 1/8 teaspoon pepper

2 cloves garlic, minced 24 cherry tomatoes
1/2 lemon, juiced 1 1/2 pounds sirloin steak, trimmed and cut
1/2 teaspoon cumin into 1-inch cubes beef sirloin steaks
1/2 teaspoon cinnamon 1 1/2 cups hummus, warmed
1/2 teaspoon salt chopped cilantro (for garnish)
Make the marinade by stirring the first seven ingredients in a medium bowl. Pour a bit of
the marinade into another bowl, then toss it with the tomatoes. Add the beef to the remaining
marinade and let it sit at room temperature for about 15 minutes.

Thread the meat and tomatoes onto separate skewers and sprinkle with salt and pepper. Grill
the beef over medium-high heat, turning several times, for 9 to 12 minutes. Grill the tomatoes
until they're heated through and the skin is puckered, about 1 minute per side.

To serve, spread warmed hummus on a platter and lay the skewers on top. Garnish with a
sprinkling of cilantro.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 49
Beef Tacos Makes 4 Servings
Preparation: 20 min , Cook Time: 15 min Per Serving - Fat: 29g Protein: 26g Net Carbs: 7g
The Ketosis Cookbook
Beef

1 1/2 pounds ground beef 1 tomato, chopped

1 onion, diced 1/2 cup shredded Cheddar cheese
1/2 (4-ounce) can diced jalapeno peppers 1/4 cup salsa
jalapeño pepper 1/4 cup sour cream
1 (1-ounce) package taco seasoning mix 1 avocado - peeled, pitted, and sliced
2 cups shredded lettuce
Cook and stir ground beef, onion, and jalapeno peppers together in a skillet over medium-high
heat until meat is browned and crumbly, 7 to 10 minutes. Stir taco seasoning into meat mixture;
bring to a simmer and cook until flavors combine, about 5 minutes.

Stir meat mixture, shredded lettuce, tomato, Cheddar cheese, salsa, and sour cream together in
a large bowl. Divide taco mixture among 4 bowls and top each with avocado slices.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 50
Beef Wellington Makes 8 Servings
Preparation: 30 min , Cook Time: 30 min Per Serving - Fat: 5g Protein: 21g Net Carbs: 9g
The Ketosis Cookbook
Beef

2 1/2 pounds beef tenderloin salt and pepper to taste

2 tablespoons butter softened 1 (17.5 ounce) package frozen puff pastry,
2 tablespoons butter thawed
onion, chopped 1 egg yolk beaten
1/2 cup sliced fresh mushrooms 1 (10.5 ounce) can beef broth
2 ounces liver pate 2 tablespoons red wine
tablespoons butter softened
Preheat oven to 425 degrees F (220 degrees C). Place beef in a small baking dish, and spread
with 2 tablespoons softened butter. Bake for 10 to 15 minutes, or until browned. Remove from
pan, and allow to cool completely. Reserve pan juices.

Melt 2 tablespoons butter in a skillet over medium heat. Sauté onion and mushrooms in butter
for 5 minutes. Remove from heat, and let cool.

Mix together pate and 2 tablespoons softened butter, and season with salt and pepper. Spread
pate over beef. Top with onion and mushroom mixture.

Roll out the puff pastry dough, and place beef in the center. Fold up, and seal all the edges,
making sure the seams are not too thick. Place beef in a 9x13 inch baking dish, cut a few slits in
the top of the dough, and brush with egg yolk.

Bake at 450 degrees F (230 degrees C) for 10 minutes, then reduce heat to 425 degrees F (220
degrees C) for 10 to 15 more minutes, or until pastry is a rich, golden brown. Set aside, and keep
warm.

Place all reserved juices in a small saucepan over high heat. Stir in beef stock and red wine;
boil for 10 to 15 minutes, or until slightly reduced. Strain, and serve with beef.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 51
Beef Yakitori Makes 4 Servings
Preparation: 15 min , Cook Time: 4 hrs 15 min
The Ketosis Cookbook Per Serving - Fat: 16g Protein: 37g Net Carbs: 6g
Beef

1/2 cup soy sauce 2 green onions, thinly sliced

2 tablespoons vegetable oil 1 clove garlic minced
2 tablespoons lemon juice 1/2 teaspoon ground ginger
1 tablespoon sesame seeds 1 pound beef sirloin steak cubed
2 tablespoons white sugar
In a glass or plastic bowl, whisk together the soy sauce, oil, lemon juice, sesame seeds, sugar,
green onions, garlic, and ginger.

Thread the meat onto skewers. (If you are using wooden skewers, soak them 30 minutes first.)
Place the skewers in a plastic or glass container just large enough to hold them, and pour the
marinade over the meat, turning to coat well. Cover, and chill for a minimum of 4 hours.

3. Preheat grill for high heat, and position grate 5 inches from coals. Brush grate with oil, and
place skewers on grill. Grill for 10 to 15 minutes, occasionally turning kabobs to ensure even
cooking.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 52
Burger Fajita Makes 4 Servings
Preparation: 15 min , Cook Time: 30 min Per Serving - Fat: 35g Protein: 21g Net Carbs: 3g
The Ketosis Cookbook
Beef

1 pound ground beef 1/3 cup mayonnaise

3/4 cup chopped fresh cilantro, divided 1 tablespoon lime juice
1/2 cup finely chopped red onion 1 tablespoon Chilies - Rotel
1/4 cup chopped scallions scallion 1/2 cup shredded Monterey jack
2 teaspoons minced garlic cheese 2 roasted poblano peppers
1 tablespoon chili powder 1 cup shredded green cabbage
1 teaspoon ground cumin 4 slices tomatoes
1/2 teaspoon dried oregano 4 thin slices red onions
1/2 teaspoon freshly ground pepper 1 head Romaine lettuce
1/4 teaspoon salt
1. Preheat grill to medium-high.
Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and
salt in a large bowl. Gently combine, without over mixing, until evenly incorporated. Form into
4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.

Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.
Peel the roasted peppers, halve lengthwise and remove the seeds.

Oil the grill rack . Grill the burgers until an instant-read thermometer inserted in the center
registers 165 degrees F, about 6 minutes per side. Top with cheese and cook until it is melted,
about 1 minute more.

Assemble the burgers in low carb wraps or on a bed of romaine with the chipotle mayonnaise,
half a roasted pepper, cabbage, tomato and onion.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 53
Coriander Steak Tenderloin Makes 4 Servings
Preparation: 10 min , Cook Time: 15-18 min Per Serving - Fat: 12g Protein: 28g Net Carbs: 2g
The Ketosis Cookbook
Beef

16 ounces beef tenderloin steaks, cut 1 inch 2 cloves garlic, minced

thick 1/2 teaspoon coriander seeds or cumin
salt seeds, crushed
1 tablespoon reduced-sodium soy sauce 1/2 teaspoon celery seeds
1 tablespoon olive oil 1/2 teaspoon coarsely ground black pepper
1 tablespoon snipped fresh chives
Trim fat from steaks. Sprinkle lightly with salt. In a small bowl combine soy sauce, oil,
chives, garlic, coriander seeds or cumin seeds, celery seeds, and pepper. Brush the mixture onto
both sides of each steak.

Place steaks on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat until desired
doneness, turning once halfway through broiling time. (Allow 12 to 14 minutes for medium-rare
doneness [145 degree F] or 15 to 18 minutes for medium doneness [160 degree F].) Let Rest for
5-10 Minutes and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 54
Cosmic Meatballs Makes 8 Servings
Preparation: 20 min , Cook Time: 20 min Per Serving - Fat: 11g Protein: 13g Net Carbs: 6g
The Ketosis Cookbook
Beef

1 pound ground beef 1 dash hot pepper sauce Suggest Cholula ,

1/2 teaspoon sea salt or to taste
1 small onion, diced 1 1/2 tablespoons Worcestershire sauce
1/2 teaspoon garlic salt 1/3 cup skim milk
1 1/2 teaspoons Italian seasoning 1/4 cup grated Parmesan cheese
3/4 teaspoon dried oregano 1/2 cup seasoned bread crumbs
3/4 teaspoon crushed red pepper flakes
Preheat an oven to 400 degrees F (200 degrees C).

Place the beef into a mixing bowl, and season with salt, onion, garlic salt, Italian seasoning,
oregano, red pepper flakes, hot pepper sauce, and Worcestershire sauce; mix well. Add the
milk, Parmesan cheese, and bread crumbs. Mix until evenly blended, then form into 1 1/2-inch
meatballs, and place onto a baking sheet.
Bake in the preheated oven until no longer pink in the center, 20 to 25 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 55
Crustless Deep Dish Pizza Makes 6 Servings
Preparation: 30 min , Cook Time: 15 min Per Serving - Fat: 41g Protein: 47g Net Carbs: 3g
The Ketosis Cookbook
Beef

1 tablespoon salt 2 eggs

1 teaspoon caraway seeds (optional) 1/2 cup grated Parmesan cheese
1 teaspoon dried oregano 1 (12-ounce) package shredded mozzarella
1 teaspoon garlic salt cheese
1 teaspoon ground black pepper 1 cup tomato sauce
teaspoon red pepper flakes, or to taste 1 (3.5 ounce) package sliced pepperoni, or
(optional) to taste
pounds extra lean ground beef
1. Preheat oven to 450 degrees F (230 degrees C).

Mix together salt, caraway seeds, oregano, garlic salt, ground black pepper, and crushed red
pepper flakes in a small bowl.
Mix ground beef and eggs in a mixing bowl until thoroughly incorporated. Add Parmesan
cheese and seasoning mixture to beef; combine. Press ground beef mixture into a 12x17-inch
pan, spread out evenly.

Bake in the preheated oven until meat is no longer pink, about 10 minutes. Drain grease. Set
oven rack about 6 inches from the heat source and turn on the oven's broiler.

Sprinkle 1/3 of the mozzarella cheese over baked meat, followed by tomato sauce in an
even layer. Sprinkle another 1/3 of the mozzarella cheese over the sauce and top with slices of
pepperoni. Sprinkle remaining mozzarella cheese over pizza.

Broil until cheese is melted, bubbling, and lightly browned, 3 to 5 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 56
Easy Taco Casserole Makes 6 Servings
Preparation: 15 min , Cook Time: 35 min Per Serving - Fat: 29g Protein: 15g Net Carbs: 8g
The Ketosis Cookbook
Beef

pound ground beef teaspoon ground cumin

1 cup salsa cups crushed tortilla chips, divided
1/2 cup chopped onion 4 ounces shredded cheddar cheese, divided
1/2 cup mayonnaise 4 ounces shredded Monterey jack cheese,
tablespoons chili powder divided
Preheat oven to 350 degrees F (175 degrees C).

Cook and stir ground beef in a large skillet over medium-high heat until crumbly, evenly
browned, and no longer pink, 5 to 7 minutes. Drain and discard any excess grease. Stir salsa,
onion, mayonnaise, chili powder, and cumin into the beef. Remove from heat.

Spread about half the ground beef mixture into the bottom of a 2-quart casserole dish. Spread
about half the tortilla chips in a layer atop the beef mixture. Layer about half of each of the
Cheddar and Monterey Jack cheeses over the tortilla chip layer. Repeat layers with remaining
ingredients, ending with Monterey Jack cheese. Cover dish with aluminum foil.

Bake in preheated oven until the cheese is melted in the middle, about 30 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 57
Flank Steak with Red Wine Vinegar Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 22g Protein: 25g Net Carbs: 1g
The Ketosis Cookbook
Beef

2 tablespoons extra-virgin olive oil 4 tablespoons red wine vinegar

2 pounds flank steak, cut into 2 equal 2 tablespoons chopped fresh oregano leaves
pieces beef flank steaks or 1 teaspoon dried
kosher salt and freshly ground black 2 tablespoons unsalted butter
pepper 10 ounces (1/2 bag) Italian salad blend
2 cloves garlic, minced
Heat the olive oil in a medium skillet over medium heat. Season both sides of the steaks with
salt and pepper to taste. When the oil is hot and shimmering, add the steaks and cook, tuning
each once, until seared and rich mahogany, about 6 minutes per side.

Transfer the steaks to a plate. Add the garlic to the pan and cook, stirring occasionally, until
aromatic, about 1 minute. Pull the skillet from the heat, add the vinegar, and use a wooden spoon
to scrape up any browned bits that cling to the pan. Stir in the oregano, butter, and any juices
from the steak, until the butter melts.

Add the greens to the skillet, season with salt and pepper, and toss just until they begin to wilt,
about 30 seconds. Slice the meat against the grain into thin slices, divide between 4 plates, top
with the greens and the pan juices. Serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 58
Garlic Prime Rib Makes 15 Servings
Preparation: 10 min , Cook Time: 1 hr 30 min
The Ketosis Cookbook Per Serving - Fat: 24g Protein: 26g Net Carbs: 1g
Beef

(10 pound) prime rib roast 2 teaspoons salt

10 cloves garlic, minced 2 teaspoons ground black pepper
tablespoons olive oil 2 teaspoons dried thyme
Place the roast in a roasting pan with the fatty side up. In a small bowl, mix together the garlic,
olive oil, salt, pepper and thyme. Spread the mixture over the fatty layer of the roast, and let the
roast sit out until it is at room temperature, no longer than 1 hour.

Preheat the oven to 500 degrees F (260 degrees C).

Bake the roast for 20 minutes in the preheated oven, then reduce the temperature to 325 degrees
F (165 degrees C), and continue roasting for an additional 60 to 75 minutes. The internal
temperature of the roast should be at 135 degrees F (57 degrees C) for medium rare.
3. Allow the roast to rest for 10 or 15 minutes before carving so the meat can retain its juices.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 59
Keto Meatloaf Makes 4 Servings
Preparation: 20 min , Cook Time: 1 hr Per Serving - Fat: 34g Protein: 30g Net Carbs: 8g
The Ketosis Cookbook
Beef

1 1/2 pounds ground beef 4 tablespoons ketchup

1 slice keto bread broken into chunks 1/2 2/3 cup 1/2-2/3 whole milk
1 egg 4 tablespoons apple cider vinegar
1 small Vidalia 2 - 4 tablespoons dark brown sugar,
onion 1 teaspoon packed firm (to taste)
table salt 1/2 cup ketchup
1/4 teaspoon black pepper
For the Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish and smooth
out top.

For the sauce: Combine sauce ingredients and pour on top and sides of meatloaf.

Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 60
Korean BBQ Beef Stuffed Peppers Makes 4 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 25g Protein: 29g Net Carbs: 9g
The Ketosis Cookbook
Beef

pound ground beef 8 large eggs

bell peppers, sliced in half 1/3 cup sugar free apricot preserves
2 spring onions, sliced thin 1 1/2 tbsp. rice wine vinegar
2 teaspoons minced garlic 1 tbsp. reduced sugar ketchup
2 teaspoons minced ginger 1 tbsp. chili paste
salt and pepper to taste 1 tbsp. soy sauce
1. Preheat your oven to 350 degrees then heat a pan to medium high and brown the beef after
seasoning with salt and pepper. As the beef browns, add garlic and ginger and mix together.
Move beef to one side of pan and add sliced spring onions to fry. Allow to cook for 1-2
minutes. Set aside.

Mix together all sauce ingredients in a small saucepan over medium heat. Cook until it thickens
slightly then mix 1/2 of sauce into the beef, then cut bell peppers in half. Stuff each pepper with
beef.
Cook bell peppers for 12-15 minutes and while cooking fry your eggs in a non-stick pan.

Remove peppers from the oven and glaze the top with extra sauce. Serve with 2 eggs per half
pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 61
Oriental Beef Brisket Makes 8 Servings
Preparation: 20 min , Cook Time: 5 hrs Per Serving - Fat: 42g Protein: 44g Net Carbs: 9g
The Ketosis Cookbook
Beef

pounds sweet potatoes, peeled and cut 1/2 cup bottled salsa
into 1-inch cubes 2 tablespoons quick-cooking tapioca
1/2 pounds beef brisket, fat trimmed 2 cloves garlic, minced
1/2 cup bottled hoisin sauce
In a 5- to 6-quart slow cooker place sweet potatoes. Top with beef brisket. In a small bowl
combine hoisin sauce, salsa, tapioca, and garlic. Pour sauce mixture over meat; spread evenly.

Cover and cook on low-heat setting for 10 hours or on high-heat setting for 5 to 5-1/2 hours.
Remove meat from cooker to a cutting board. Cut across the grain into slices. Serve cooking
liquid and potatoes over beef. Makes 8 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 62
Spaghetti Squash with Meat Sauce Makes 4 Servings
Preparation: 40 min , Cook Time: 30 min Per Serving - Fat: 32g Protein: 18g Net Carbs: 10g
The Ketosis Cookbook
Beef

1/8 cup water 1/2 red bell pepper, chopped

1/2 spaghetti squash, halved lengthwise and 1/2 (14.5-ounce) can crushed tomato
seeded 1/2 (8-ounce) can crushed tomato
3/4 pound ground beef 1/8 cup chopped fresh basil, or to taste
1/2 white onion, diced 1/8 cup chopped fresh oregano, or to taste
1/2 tablespoon extra-virgin olive oil 1/8 cup chopped fresh thyme, or to taste
1/2 cup sliced mushrooms 1/2 tablespoon red pepper flakes, or to taste
1/2 zucchini, diced 1/4 cup extra-virgin olive oil, divided
1/2 green bell pepper, chopped
1. Preheat oven to 400 degrees F (200 degrees C).

Pour water into a baking dish. Place squash halves with cut sides down in baking dish; roast
for until tender, 30 to 40 minutes.

While squash is baking, cook and stir ground beef and onions in a skillet over medium-high
heat until the beef is crumbly, evenly browned, and no longer pink. Drain and discard any excess
grease. Set beef aside.

Heat 1 tablespoon olive oil in a skillet over medium heat; cook and stir mushrooms, zucchini,
green and red bell peppers, both amounts of crushed tomatoes, basil, oregano and thyme.
Simmer over medium heat until vegetables are cooked through and tender, about 10 minutes.
Add the ground beef and onions; stir to combine. Simmer on low heat, stirring occasionally,
while you finish preparing spaghetti squash.

5. Scrape the inside of hot spaghetti squash halves with a fork to shred the squash into strands;
divide onto 8 plates. Drizzle each serving of spaghetti squash with 1 tablespoon extra-virgin
olive oil and top each serving with a generous amount of meat sauce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 63
Stuffed Bacon Cheeseburgers Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 36g Protein: 34g Net Carbs: 1g
The Ketosis Cookbook
Beef

16 ounces ground beef 2 teaspoons salt

6 slices bacon, pre-cooked teaspoon pepper
2 ounces mozzarella cheese teaspoons Cajun
4 ounces Cheddar cheese seasoning 2 tbsp. butter
1. Precook bacon and chop into small pieces.
2. Season ground beef with spices and form into patties with mozzarella and bacon pieces stuffed
inside.

3 . Heat 1 tbsp. butter (per burger) in a pan. Once hot, add burger to the pan and cover with a
lid. Cook for 2-3 minutes, flip place cheese on top, cover with lid, and continue cooking until
desired doneness is reached.

3. Chop remaining bacon slices in half and place over the top of the burgers.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 64
Thai Flank Steak Makes 4 Servings
Preparation: 6 hrs 30 min , Cook Time: 20 min
The Ketosis Cookbook Per Serving - Fat: 25g Protein: 23g Net Carbs: 1g
Beef

2 pounds flank steak 1/4 cup chopped fresh basil

1/3 cup soy sauce 1/4 cup chopped fresh mint
1/4 cup rice vinegar 3 tablespoons sliced lemons grass
1/4 cup rice wine 3 tablespoons crushed peanuts
1/4 cup fresh lime juice 3 tablespoons chile paste
2 tablespoons dark sesame oil 1 tablespoon ground coriander
1/2 small red onion, chopped 1/2 teaspoon garlic salt
In a large bowl, combine soy sauce, rice vinegar, rice wine, lime juice and sesame oil. Stir
in onion, basil, mint, lemon grass and crushed peanuts. Season with chile paste, coriander and
garlic salt. Layer flank steak with marinade. Refrigerate 6 hours or overnight.

Preheat an outdoor grill for medium high heat, and lightly oil grate. Drain liquid from
marinade. Layer meat grill and turn every 4-5 minutes for 20 minutes. Should be served medium
rare.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 65
Thai Ground Beef Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 25g Protein: 22g Net Carbs: 7g
The Ketosis Cookbook
Beef

1 pound lean ground beef 1 tablespoon brown sugar

1 cup thinly sliced leek 1/4 teaspoon grated lime rind
1 teaspoon minced garlic 1 1/2 teaspoons fresh lime juice
1 teaspoon red curry paste 1 tablespoon Asian fish sauce
1 cup tomato sauce 3 cups cauliflower rice
1/2 cup light coconut milk
Prepare your cauliflower rice as described elsewhere in this book.

Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add leek; sauté 5
minutes.; add garlic; sauté 1 minute. add beef; cook 7 minutes or until lightly browned, stirring
to crumble.

Stir in curry paste and tomato sauce; cook until half of liquid evaporates (about 2 minutes).
Add remaining ingredients and cook 2 minutes or until slightly thickened.
Serve with the caulirice.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

66
 67
Apple-Stuffed French Toast Makes 6 Servings
Preparation: 10 min , Cook Time: 10 min
The Ketosis Cookbook Per Serving - Fat: 32g Protein: 8g Net Carbs: 12g
Breakfast

8 eggs 12 slices dry keto bread

1/4 cup evaporated milk 8 ounces package cream cheese, softened
1 teaspoon vanilla 21 ounces can apple pie filling
1/2 teaspoon ground cinnamon 2 tablespoons butter
1/4 teaspoon ground nutmeg granulated or powdered sugar (optional)
1/4 teaspoon salt maple-flavored syrup (optional)
In a large mixing bowl, beat together eggs, evaporated milk, vanilla, cinnamon, nutmeg and
salt. Set aside.

Spread each slice of the bread with some cream cheese. Top six of the slices with cherry pie
filling, spreading almost to the edges.

Cover each with the remaining bread slices, cream cheese side down. Dip in the egg mixture.

In a skillet or on a griddle, cook the sandwiches in hot butter over medium heat for 2 to 3
minutes on each side or until golden brown.

Cut filled French toast into halves or quarters and dip in or sprinkle with sugar, if you like.
Serve with hot maple syrup, if you like.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 68
Asparagus, Canadian Bacon, and Cheese
Frittata Makes 4 Servings
Preparation: 25 min , Cook Time: 15 min Per Serving - Fat: 15g Protein: 11g Net Carbs: 4g
The Ketosis Cookbook
Breakfast

10 large eggs 8 ounces medium asparagus stalks (about

8 tablespoons freshly grated parmesan 8), woody stems trimmed, cut into 1/2-inch
4 tablespoons milk pieces
1/2 teaspoon freshly grated lemon zest 8 medium slices Canadian bacon coarsely
2 teaspoons kosher salt chopped
freshly ground black pepper 2 small tomatoes sliced
2 tablespoons extra-virgin olive oil
Position an oven rack in the upper part of the oven and preheat the broiler. Whisk the eggs, 3
tablespoons of the cheese, the milk, lemon zest, salt, and pepper to taste together in a bowl.

Heat the olive oil in an 8-inch nonstick skillet over medium heat. Add the asparagus , tomato,
and Canadian bacon, and cook until the asparagus is crisp-tender, about 4 minutes. Reduce
heat to low, pour the egg mixture into the skillet, stirring gently to distribute the fillings evenly.
Cover, and cook until the bottom sets, but does not get too brown, about 9 minutes. Remove
the cover, scatter the remaining 1 tablespoon of cheese over the surface. Run the frittata under
the broiler until the top sets and browns slightly, about 1 minute. Set aside for about 5 minutes
before unmolding. Slip the frittata out of the pan onto a cutting board, cut into wedges. Serve
warm or room temperature.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 69
Bacon Spinach Egg Cup Makes 6 Servings
Preparation: 15 min , Cook Time: 40 min Per Serving - Fat: 6g Protein: 8g Net Carbs: 2g
The Ketosis Cookbook
Breakfast

4 slices thick-cut bacon, diced 6 eggs

1/2 (12-ounce) package frozen chopped 1 tablespoon heavy whipping cream
spinach, thawed and drained 1 1/4 cups shredded Colby-jack
4 mushrooms, chopped cheese, divided
1/4 green bell pepper, chopped 1/2 teaspoon salt
2 slices onions, chopped 1/4 teaspoon ground black pepper
1 pinch salt and ground black pepper to 1 pinch onion powder
taste 1 pinch garlic powder
Preheat oven to 350 degrees F (175 degrees C). Spray 12 muffin cups with cooking spray.

Cook and stir bacon in a skillet over medium-high heat until crisp, about 10 minutes. Transfer
bacon to a bowl, reserving bacon grease in the skillet.

Combine spinach, mushrooms, green bell pepper, onion, salt, and ground black pepper to taste
in the skillet with bacon grease; cook and stir until softened, about 5 minutes. Transfer vegetable
mixture to a bowl and place in the freezer to cool, about 5 minutes.

Whisk eggs and cream together in a bowl; stir in 1 cup Colby-Jack cheese, 1/2 teaspoon salt,
1/4 teaspoon ground black pepper, onion powder, and garlic powder. Add cooled vegetables and
bacon to egg mixture and mix gently. Scoop 1/4 cup egg mixture into each muffin cup; top each
with remaining Colby-Jack cheese.

Bake in the preheated oven until egg cups are set, about 20 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 70
Blueberry Pancake Crepes Makes 5 Servings
Preparation: 5 min , Cook Time: 20 min Per Serving - Fat: 36g Protein: 14g Net Carbs: 10g
The Ketosis Cookbook
Breakfast

15 ounces cream cheese, softened 5 tablespoons sugar-free syrup

10 eggs, beaten 5 teaspoons butter
5 teaspoons ground cinnamon 5 ounces blueberries
In a bowl, mash the cream cheese with beaten eggs, about 1 teaspoon at a time at first, until
the mixture is smooth and free of lumps. Beat in the cinnamon and sugar-free syrup.

Melt the butter in a nonstick skillet over medium heat. When the butter has stopped foaming,
reduce heat to medium-low, and pour in several tablespoons of the batter. Swirl to coat the
bottom of the skillet. Allow to cook until set, about 4 minutes on the first side; flip the crepe
with a spatula and cook the other side until the crepe shows small browned spots, 1 to 2 more
minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 71
Chorizo Breakfast Casserole Makes 6 Servings
Preparation: 15 min , Cook Time: 30 min Per Serving - Fat: 18g Protein: 12g Net Carbs: 5g
The Ketosis Cookbook
Breakfast

12 eggs, whisked 1 teaspoon garlic powder

1 lb chorizo, cooked and diced 1 teaspoon onion powder
1 sweet potato, shredded 1 teaspoon salt
1/2 yellow onion, diced 1 teaspoon pepper
2 tablespoons hot sauces
1. Preheat your oven to 375 degrees.

Add chorizo to a hot skillet and let cook until it begins to crumble. While the meat is cooking,
dice onion and shred your sweet potato.

Place your eggs in a large bowl and beat. Add the cooked meat, onion, and sweet potato to the
bowl with the whisked eggs. Finally add the rest of your ingredients and mix well.

4. Grease a 8x8 or 9x9 glass dish and add your egg mixture to it. Cook for 25-30 minutes until
the eggs aren't runny. The middle takes a bit longer so make sure its completely done. Let sit for
10 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 72
Coconut Keto Crepes Makes 3 Servings
Preparation: 10 min , Cook Time: 5 min Per Serving - Fat: 5g Protein: 4g Net Carbs: 5g
The Ketosis Cookbook
Breakfast

4 egg whites 2 tablespoons coconut flour

3 tablespoons almond milk 1/8 teaspoon baking powder
1/4 teaspoon vanilla extract, or to taste 1 pinch sea salt
Beat egg whites, almond milk, and vanilla extract together in a bowl until smooth; add coconut
flour, baking powder, and sea salt and continue to beat until no clumps remain. Let the mixture
sit for 8 minutes.

Heat a small non-stick skillet over medium heat. Pour about 1/3 of the batter into the pan. Tilt
the pan so the batter covers the bottom of the skillet to all sides. Cook until the edges begin to
slightly lift and the bottom is slightly browned, about 2 minutes; flip and cook until the other
side is browned, 1 to 2 minutes more. Repeat with remaining batter.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 73
Country Breakfast Casserole Makes 4 Servings
Preparation: 10 min , Cook Time: 40 min Per Serving - Fat: 19g Protein: 14g Net Carbs: 3g
The Ketosis Cookbook
Breakfast

1/4 cup butter 3/4 cup milk

1/2 cup croutons 1 teaspoon dry mustard
1/2 cup shredded Cheddar cheese 1/2 cup cooked ham, cubed
4 eggs 1/2 cup cooked pork sausage . chopped
Melt butter in an 8x8 inch glass baking dish or small casserole dish. Add croutons and toss
to coat. Sprinkle cheese on top of croutons. In a large bowl, beat together eggs, milk and dry
mustard. Pour egg mixture over croutons and cheese. Sprinkle on cubed ham. Cover with plastic
wrap, and refrigerate overnight.

Preheat oven to 375 degrees F (190 degrees C). Let casserole stand at room temperature while
oven heats.

Bake in preheated oven for 40 minutes, until eggs are set. Let sit for 5 minutes before cutting.
Can also be frozen and microwaved later.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 74
French Toast Casserole Makes 6 Servings
Preparation: 20 min , Cook Time: 35 min Per Serving - Fat: 3g Protein: 5g Net Carbs: 3g
The Ketosis Cookbook
Breakfast

5 cups cubed keto bread 1/4 cup splenda

4 eggs 2 teaspoons ground cinnamon, divided
1 1/2 cups milk 1 teaspoon vanilla extract
Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13-inch baking dish with cooking
spray.

Line bottom of prepared baking dish with bread cubes. Beat eggs, milk, 2 tablespoons
sweetener, 1 teaspoon cinnamon, and vanilla extract together in a bowl; pour mixture over bread
cubes. Let stand 10 minutes (or refrigerate up to overnight if desired).

Combine remaining 2 tablespoons sweetener with remaining 1 teaspoon cinnamon; sprinkle

mixture over the casserole. Then bake in the preheated oven until casserole is set and topping is
crunchy, 30 to 40 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 75
Greek Party Omelette Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 12g Protein: 8g Net Carbs: 1g
The Ketosis Cookbook
Breakfast

1 cup halved cherry tomatoes 8 large eggs

1 teaspoon dried oregano, divided 1 chopped frozen spinach, thawed and
1/2 teaspoon salt, divided squeezed dry
black pepper, to taste 1 tablespoon olive oil
1/2 cup crumbled feta cheese
Heat a 12-inch non-stick skillet over low heat. (Use a 10-inch skillet if you halve the recipe to
serve 2 instead of 4.) Meanwhile, in a small bowl, mix tomatoes, 1/2 tsp. oregano, 1/4 tsp. salt,
and pepper to taste. Stir in feta.

In a medium bowl, whisk eggs together, then stir in spinach, 1/2 tsp. oregano, 1/4 tsp. salt, and
pepper to taste. A few minutes before cooking omelet, add oil to the pan, and increase heat to
medium-high. Heat until wisps of smoke start to rise from the pan. Add the egg mixture to the
skillet. Using a plastic or wooden spatula to push back the eggs that have set, tilt the pan and let
the uncooked egg mixture run onto the empty portion of the pan.

Continue pushing back cooked eggs, tilting the pan and letting uncooked egg mixture flow
onto the empty portion of the pan until omelet is moist but fully cooked, about 3 minutes.
Reduce heat to low; pour the tomato mixture over half of the omelet. Using a slotted, flat spatula
or turner, carefully fold the untopped half over the filling. Use the turner to slide the omelet onto
a cutting board. Let stand a minute or two for the filling to warm.

3. Cut the omelet into 4 wedges and serve immediately.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 76
Ham Omelette Muffins Makes 4 Servings
Preparation: 15 min , Cook Time: 25 min Per Serving - Fat: 8g Protein: 28g Net Carbs: 1g
The Ketosis Cookbook
Breakfast

8 eggs 1/4 teaspoon salt

8 ounces cooked ham, crumbled 1/8 teaspoon ground black pepper
1 cup diced red bell pepper 2 tablespoons water
1 cup diced onion 1/4 cup shredded cheese Cheddar cheese
Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups or line with paper liners.

Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water
into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.

3. Bake in the preheated oven until muffins are set in the middle, 15 to 17 minutes. Remove from
oven and sprinkle shredded cheese on top. Place back in the oven for 5 minutes or until cheese
melted. Let cook and enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 77
Italian Baked Eggs Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 27g Protein: 9g Net Carbs: 5g
The Ketosis Cookbook
Breakfast

1/3 cups marinara sauce 4 tablespoons finely shredded

teaspoons red pepper flakes Parmigiano-Reggiano cheese
salt and freshly ground black pepper to 8 teaspoons olive oil
taste 8 tablespoons heavy whipping cream
6 teaspoons chopped fresh flat-leaf parsley 8 slices Keto Flax Bread
8 eggs
Preheat oven to 400 degrees F (200 degrees C).

Spoon marinara sauce into the bottom of a baking dish, about 1/4 inch high. Sprinkle with red
pepper flakes, salt, black pepper, and parsley. Make a narrow well in the center of the sauce for
the eggs. Crack each egg into a ramekin, then pour into the baking dish over the marinara sauce.
Sprinkle with Parmigiano-Reggiano cheese, olive oil, and cream. Season with salt and black
pepper to taste.

Bake in the preheated oven until yolks are just set, 10 to 12 minutes. Serve with toasted Keto
bread.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 78
One Minute Muffin Makes 4 Servings
Preparation: 5 min , Cook Time: 1 min Per Serving - Fat: 34g Protein: 4g Net Carbs: 9g
The Ketosis Cookbook
Breakfast

1 cup almond flour 2 teaspoons ground cinnamon (optional)

8 tablespoons flax seed meal 1 teaspoon baking powder, or as needed
4 large eggs 4 pinches salt
2 teaspoons coconut oils 2 teaspoons honey (optional)
1. Lightly grease 8 microwave-safe ramekins.

Stir almond flour, flax meal, egg, coconut oil, cinnamon, baking powder, and salt in a bowl.
Divide almond mixture between ramekins.

Heat ramekins in the microwave for 30 seconds; let rest 5 seconds. Heat ramekins for an
additional 30 seconds until muffins are risen and cooked. Remove from microwave and flip
upside-down onto a plate to cool. When ready to eat top with honey and enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 79
Roasted Asparagus Eggs and Hollandaise Makes 4 Servings
Preparation: 15 min , Cook Time: 10 min Per Serving - Fat: 21g Protein: 8g Net Carbs: 3g
The Ketosis Cookbook
Breakfast

8 eggs scrambled eggs 1 1/2 teaspoons freshly squeezed lemon

1 pound medium asparagus juice
1 tablespoon extra-virgin olive oil pinch cayenne pepper
1/4 teaspoon kosher salt 4 tablespoons unsalted butter (1/2 stick)
freshly ground black pepper 1/2 teaspoon kosher salt
1 large egg yolk
1. Preheat oven to 450 degrees F.
Trim the ends from the asparagus and spread the spears in a single layer in a shallow roasting
pan baking sheet, drizzle with olive oil, sprinkle with salt, and roll to coat thoroughly. Roast the
asparagus until lightly browned and tender, about 10 minutes, turning halfway through.

Place the egg yolk, lemon juice, and cayenne pepper in a blender. And pulse a couple times
to combine. Put the butter in a small microwave proof bowl and heat in a microwave until just
melted. With the blender running, gradually add the melted butter into the egg to make a smooth
frothy sauce. If the sauce is really thick blend in a teaspoon of lukewarm water to loosen it up.
Season with the salt and serve immediately or keep warm in a small heat-proof bowl set over hot
(but not simmering) water until ready to serve.

Spread the roasted asparagus on a serving platter. Grind a generous amount of pepper over the
top. Serve the scrambled eggs over the asparagus and drizzle with hollandaise.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 80
Sausage & Egg Muffins Makes 12 Servings
Preparation: 20 min , Cook Time: 20 min Per Serving - Fat: 10g Protein: 7g Net Carbs: 1g
The Ketosis Cookbook
Breakfast

1/2 pound ground pork sausage 1 small onion, chopped

12 eggs, beaten 1 teaspoon garlic powder
1/2 (4-ounce) can chopped green chile salt and pepper to taste
peppers, drained
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease 12 muffin cups.

Place sausage in a large, deep skillet. Cook over medium high heat until evenly brown. Drain
and set aside.

In a large bowl, combine eggs, chiles, onion, garlic powder, salt pepper and sausage; mix well.
Spoon 1/4 cup of sausage mixture into each prepared muffin cup.

Bake in preheated oven for 15 to 20 minutes, until egg has set and a toothpick inserted into
each 'muffin' comes out clean.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 81
Shakshouka Skillet Makes 4 Servings
Preparation: 20 min , Cook Time: 20 min
The Ketosis Cookbook Per Serving - Fat: 14g Protein: 7g Net Carbs: 6g
Breakfast

3 tablespoons olive oil 1 teaspoon paprika

1 1/3 cups chopped onions 1 teaspoon salt
1 cup thinly sliced red bell pepper 1 hot chile pepper, seeded and finely
2 cloves garlic, minced, or to taste chopped, or to taste
2 1/2 cups chopped tomatoes 4 eggs
1 teaspoon ground cumin
Heat the olive oil in a skillet over medium heat. Stir in the onion, bell peppers, and garlic;
cook and stir until the vegetables have softened and the onion has turned translucent, about 5
minutes.

Combine the tomatoes, cumin, paprika, salt, and chile pepper into a bowl and mix briefly. Pour
the tomato mixture into the skillet, and stir to combine. Simmer uncovered, until the tomato
juices have cooked off, about 10 minutes. Make four indentations in the tomato mixture for the
eggs. Crack the eggs into the indentations. Cover the skillet and let the eggs cook until they're
firm but not dry, about 5 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 82
Spinach & Cheese Omelette Makes 2 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 6g Protein: 9g Net Carbs: 1g
The Ketosis Cookbook
Breakfast

4 eggs 1 cup spinach leaves

dash salt red pepper relish (see below)
dash cayenne pepper 2/3 cup chopped red sweet pepper
1/4 cup shredded sharp cheddar cheese (1 tablespoons finely chopped onions
ounce) 1 tablespoon cider vinegar
1 tablespoon fresh chives 1/4 teaspoon black pepper
Lightly coat an 8-inch nonstick skillet with flared sides or a crepe pan with cooking spray.
Heat skillet over medium-high heat.

In a medium bowl beat together eggs, salt, and cayenne pepper with a rotary beater or wire
whisk until frothy. Pour into the prepared skillet; cook over medium heat. As egg mixture sets,
run a spatula around edge of skillet, lifting egg mixture so that the uncooked portion flows
underneath.

Continue cooking and lifting edges until egg mixture is set but is still glossy and moist.
Sprinkle with cheese and chives. Top with 3/4 cup of the spinach and 2 tablespoons of the Red
Pepper Relish. Using the spatula, lift and fold an edge of the omelet partially over filling. Top
with the remaining 1/4 cup spinach and 1 tablespoon of the relish. (Reserve the remaining relish
for another use.) Cut the omelet in half. Makes 2 servings.

Relish: In a small bowl combine red pepper, onion, vinegar, and pepper. Makes about 2/3 cup.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 83
Strawberry Cinnamon Pancakes Makes 4 Servings
Preparation: 15 min , Cook Time: 10 min Per Serving - Fat: 8g Protein: 9g Net Carbs: 5g
The Ketosis Cookbook
Breakfast

1/2 cup strawberries diced 1 teaspoon baking soda

4 tablespoons almond milk 1/2 teaspoon salt
4 eggs 1 cup almond meal
2 teaspoons maple syrup 1 teaspoon ground cinnamon, or to taste
2 tablespoons vanilla extract 4 teaspoons vegetable oil, or as needed
4 tablespoons coconut flour
Mix diced strawberries, almond milk, eggs, maple syrup, and vanilla extract together in a bowl
until smooth.

Whisk coconut flour, baking soda, salt, almond meal, and cinnamon together in a separate
bowl. Stir strawberry mixture and flour mixture together in a pourable container until well
incorporated. Allow batter to sit for 3 minutes.

Heat vegetable oil in a skillet over low heat. Pour silver dollar-sized circles of batter into the
hot oil. Cook until lightly browned, about 5 minutes per side.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 84
Sweet Potato Breakfast Casserole Makes 12 Servings
Preparation: 20 min , Cook Time: 1 hr 10 min
The Ketosis Cookbook Per Serving - Fat: 10g Protein: 12g Net Carbs: 9g
Breakfast

1 (8-ounce) package sausage links 1/2 cup finely chopped onion

1/2 cup water, or more as needed 1 cup finely sliced fresh spinach leaves
4 cups shredded sweet potatoes 1 (16-ounce) container small curd cottage
1/4 cup butter, melted cheese
1 1/2 ounces (8 ) packages shredded, 8 jumbo eggs
mild cheddar-mozzarella cheese blend
Preheat oven to 375 degrees F (190 degrees C). Lightly grease a 9x13-inch baking dish.

Place sausage in a large skillet and pour in about 1/4 inch of water; cook sausage over medium
heat until water evaporates and sausages are evenly browned, 10 to 15 minutes. Crumble cooked
sausages into a bowl.

Mix sweet potatoes and butter together in a bowl; evenly spread into the bottom of the
prepared 9x13-inch dish. Stir Cheddar-mozzarella cheese blend, onion, spinach, cottage cheese,
eggs, and crumbled sausage together in a large bowl; spoon over sweet potato layer.

Bake casserole in the preheated oven until a toothpick inserted in the center comes out clean
and eggs are set, about 1 hour. Cool 5 minutes before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 85
Sweet Potato Keto Hash Makes 5 Servings
Preparation: 15 min , Cook Time: 30 min Per Serving - Fat: 46g Protein: 16g Net Carbs: 6g
The Ketosis Cookbook
Breakfast

1 tablespoon olive oil, or as needed salt and ground black pepper to taste
1 pound chicken sausage 1/2 cup chicken broth, or more as needed
4 ounces chorizo sausages 1 zucchini, diced
1 large sweet potato, diced 1 cup fresh spinach (optional)
2 teaspoons garlic powder 1 egg
1/4 teaspoon cayenne pepper
Heat olive oil in a skillet over medium heat. Cook and stir chicken sausage and chorizo
sausage in the hot oil until browned and cooked through, about 10 minutes. Drain excess grease.

Stir sweet potato, garlic powder, cayenne pepper, salt, and pepper into sausage mixture; add
chicken broth and simmer, adding more chicken broth if mixture gets too dry, until sweet potato
is tender, 10 to 15 minutes. Mix zucchini and spinach into sweet potato-sausage mixture and
simmer until zucchini is tender, 5 to 10 minutes. Drain excess liquid.

Fill a large saucepan with 2 to 3 inches of water and bring to a boil. Reduce the heat to
medium-low and keep the water at a gentle simmer. Crack an egg into a small bowl then gently
slip the egg into the simmering water, holding the bowl just above the surface of the water.
Poach the egg until the whites are firm and the yolks have thickened but are not hard, 2 1/2 to 3
minutes. Remove egg from the water with a slotted spoon.

Top sweet potato-sausage mixture with poached eggs.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 86
Trail Breakfast Skillet Makes 6 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 21g Protein: 17g Net Carbs: 13g
The Ketosis Cookbook
Breakfast

1/2 pound breakfast sausage handful cilantro

4 slices bacon, cooked 1 dash hot sauce
2 medium sweet potatoes, diced 1/4 cup Mexican
6 eggs cheese salt to taste
1 avocado, diced pepper to taste
1. Preheat oven to 400ºF.

In an oven safe skillet crumble and brown the sausage over medium heat. Use a slotted spoon
to remove the sausage. Next cook the bacon and remove and chop into pieces. Reserve the
grease

Add sweet potatoes to the grease cook until crispy. Then add the sausage and bacon back into
the pan. Then make a few holes in the pan–one well for each egg. Crack the eggs into the holes.

Place the skillet in the oven and bake long enough for the eggs to set, about 5 minutes. Then
turn the oven to broil and broil the top sides of the eggs for 3-5 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 87
Turkey Breakfast Cups Makes 4 Servings
Preparation: 15 min , Cook Time: 25 min Per Serving - Fat: 8g Protein: 11g Net Carbs: 2g
The Ketosis Cookbook
Breakfast

8 eggs 1/4 teaspoon salt

8 ounces turkey breast, crumbled 1/8 teaspoon ground black pepper
2 mushrooms, chopped 2 tablespoons water
1 cup diced red bell pepper 1/4 cup shredded cheese Cheddar cheese
1 cup diced onion
Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups or line with paper liners.

Beat eggs together in a large bowl. Mix turkey, bell pepper, onion, salt, black pepper,
mushrooms, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.

Bake in the preheated oven until muffins are set in the middle, 15 to 17 minutes. Remove from
oven and sprinkle shredded cheese on top. Place back in the oven for 5 minutes or until cheese
melted. Let cook and enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 88
Zucchini Pancakes Makes 4 Servings
Preparation: 45 min , Cook Time: 15 min Per Serving - Fat: 8g Protein: 7g Net Carbs: 6g
The Ketosis Cookbook
Breakfast

pound zucchini, grated 1 pinch ground nutmeg

1/4 cup freshly grated Parmesan cheese 1 pinch onion powder
2 eggs 1 tablespoon butter
green onions, chopped 1 teaspoon olive oil, or as needed
3 cloves garlic, chopped salt to taste
4 leaves basil, chopped ground black pepper to taste
Squeeze grated zucchini in paper towels to release as much water as possible. Spread zucchini
on fresh paper towels and sprinkle with salt; let sit for 30 minutes to release additional water;
squeeze again.

Mix Parmesan cheese, eggs, green onions, garlic, basil, nutmeg, onion powder, and black
pepper in a bowl; add zucchini. Stir to combine.
Heat butter and olive oil in a frying pan over medium heat. Form golf ball-sized zucchini
patties and place in hot frying pan. Fry until browned, 2 to 3 minutes per side.

Serve with salsa, sour cream or cream cheese!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

89
 90
Almond Puffs Makes 20 Servings
Preparation: 10 min , Cook Time: 35 min Per Serving - Fat: 2g Protein: 0g Net Carbs: 2g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

1/4 cup butter 1/2 cup almond flour

1/2 cup water 2 eggs
Preheat oven to 375 degrees F (190 degrees C). Grease a cookie sheet. Set aside.

In a medium saucepan heat butter and water over medium heat until butter melts. Fold in flour
all at once, and stir vigorously until a ball forms in the center of the pan. Remove from heat and
let stand for 5 minutes.

Add eggs, one at a time, and beat until fully blended. Mix should be very stiff. Drop by 1/2 to
3/4 teaspoon onto prepared cookie sheet.

Bake for 30 to 40 minutes, or until the moisture disappears. Cool and slit a small opening on
one side and stuff with desired filling.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 91
Cheesy Garlic Bread Makes 12 Servings
Preparation: 15 min , Cook Time: 25 min Per Serving - Fat: 8g Protein: 11g Net Carbs: 8g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

1 1/4 cups almond flour 1/4 teaspoon garlic powder

1 teaspoon coconut flour 1/2 teaspoon xanthan or guar gum
3 egg whites, beaten until fluffy (optional)
2 teaspoons olive oil or avocado oil
1/4 cup warm water 1 cup shredded mozzarella cheese
1 teaspoon live yeast granules 2 teaspoons butter, melted
teaspoon coconut sugar (or honey) 1/4 teaspoon garlic powder
1/2 cup shredded mozzarella cheese 1/4 teaspoon salt
1/4 teaspoon salt 1/2 teaspoon Italian seasoning
teaspoons baking powder
Preheat oven to 400 degrees. In a large bowl, combine almond and coconut flour, salt, baking
powder, garlic powder and xanthan gum. Stir well. In a small cup or bowl, combine warm water
and sugar and stir until dissolved, then add yeast. Set aside for a few moments.

To the flour mixture, add olive oil and yeast-water mixture and stir well with a rubber spatula.
Add in beaten eggs and continue to mix. Add in the 1/2 C mozzarella shreds and mix gently
with your spatula until a nice dough is formed and cheese is mixed well throughout.

Grease a 9×9 square cake pan or large cookie sheet. Put batter into cake pan or cookie sheet.
Bake at 400 degrees for approx. 15-17 minutes or until the sides of the crust turn golden brown.
Remove and top.

Topping: In a tiny bowl, combine butter, garlic powder and salt. Mix well, then brush thoroughly
over the top of the garlic bread base. sprinkle shredded mozzarella cheese and Italian seasoning.

Bake at 400 degrees an additional 10 minutes or until cheese is melted. For final 3 minutes,
turn broiler on to brown the cheese. Remove from oven and let bread stand for 5-10 minutes
before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 92
Cinnamon Banana Bread Makes 12 Servings
Preparation: 15 min , Cook Time: 45 min Per Serving - Fat: 19g Protein: 1g Net Carbs: 8g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

1 serving cooking spray 1/2 cup water

2 cups almond flour teaspoon almond extract
tablespoon ground cinnamon 1/4 cup agave syrup
1 teaspoon baking soda ripe bananas mashed
eggs 1/2 teaspoon vanilla bean paste (optional)
Preheat oven to 350 degrees F (175 degrees C). Spray loaf pan with cooking spray.

Mix together almond flour, ground cinnamon, and baking soda in a bowl.

Beat two eggs in a bowl. Mix in water, almond extract, mashed bananas, and vanilla bean
paste. Add banana mixture to almond flour mixture; mix until no dry areas are visible. Pour
batter into the prepared loaf pan.
4. Bake bread in the preheated oven until brown and crisp around the edges, around 45 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 93
Focaccia Flax Bread Makes 12 Servings
Preparation: 15 min , Cook Time: 25 - 30 min
The Ketosis Cookbook Per Serving - Fat: 8g Protein: 2g Net Carbs: 0g
Breads, Biscuits, and Muffins

2 cups flax seed meal artificial sweetener

1 tablespoon baking powder 5 beaten eggs
1 teaspoon salt 1/2 cup water
1 2 tablespoon 1-2 sugar equivalent from 1/3 cup oil
1. Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment
paper or a silicone mat.
Mix dry ingredients then add wet to dry, and combine well.

Let batter set for 2 to 3 minutes to thicken then pour into pan.
Bake for about 25-30 minutes, until it springs back when you touch the top and/or is visibly
browning.

Cool and cut.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 94
Keto Biscuits Makes 12 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 29g Protein: 1g Net Carbs: 6g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

2 1/2 cups blanched almond flour 1/4 cup coconut oil, melted and cooled
1 teaspoon baking soda 2 large eggs at room temperature, beaten
3/4 teaspoon sea salt 1 tablespoon raw honey
Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.

Mix almond flour, baking soda, and sea salt together in a bowl; stir in coconut oil until fully
incorporated. Stir eggs and honey into almond flour mixture until a dough ball forms. Scoop
dough using an ice cream scoop and arrange dough scoops in the parchment paper. Lightly press
each piece of dough to create a biscuit shape.

Bake in the preheated oven until biscuits are lightly browned, about 15 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 95
Keto Coconut Muffins Makes 6 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 6g Protein: 2g Net Carbs: 9g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

3 eggs 1/4 teaspoon salt

2 tablespoons butter, melted 1/4 teaspoon vanilla extract
2 tablespoons coconut milk 1/4 cup sifted coconut flour
3 tablespoons honey 1/4 teaspoon baking powder
1. Preheat oven to 400 degrees F (200 degrees C). Grease or line muffin cups with paper liners.

Whisk eggs, butter, coconut milk, honey, salt, and vanilla extract together in a bowl until
smooth. Mix coconut flour and baking powder together in a separate bowl; stir into egg mixture
until batter is just combined. Pour batter into prepared muffin cups.

Bake in the preheated oven until a toothpick inserted in the center of a muffin comes out clean,
15 to 20 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 96
Keto Dough Makes 4 Servings
Preparation: 10 min , Cook Time: 1 hr 5 min
The Ketosis Cookbook Per Serving - Fat: 13g Protein: 4g Net Carbs: 10g
Breads, Biscuits, and Muffins
Great for Rolls, Buns and Bread!

1 1/4 cups blanched almond flour or 1/2 teaspoon sea salt

coconut flour 3 egg whites (8 egg whites if using coconut
5 tablespoons psyllium, husk powder (no flour)
substitutes) 1 cup boiling water (or very hot
2 teaspoons baking powder tomato-basil soup for Italian bread)
1. Preheat the oven to 350 degrees F.
In a medium sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal
won't work), baking powder and salt. Mix until dry ingredients are well combined. Add in the
eggs and mix until a thick dough then add boiling water or soup into the bowl. Mix until well
combined and dough firms up.

Form into 4 to 5 mini hoagie rolls or buns (the dough will rise about 2 to 3 times) or one large
sub/loaf and place onto a greased baking sheet.

Bake for 65 minutes (50 minutes for smaller shapes like buns). Remove from the oven and
allow the bread cool completely.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 97
Keto Low Carb Bread Makes 12 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 14g Protein: 6g Net Carbs: 6g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

2 1/2 cups blanched almond flour 3 eggs

1/2 teaspoon sea salt 1 tablespoon agave nectar
1/2 teaspoon baking soda 1/2 teaspoon apple cider vinegar
1. Preheat oven to 300 degrees F.

In a large bowl, combine almond flour, salt and baking soda

In a medium bowl, whisk the eggs, then add agave and vinegar then mix wet ingredients into
dry . Scoop batter into a small (approx. 6×3 inch) well greased loaf pan

4.Bake at 300° for 45-55 minutes on bottom rack of oven; until a knife comes out clean, cool and
serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 98
Keto Pizza Crust Makes 4 Servings
Preparation: :10 , Cook Time: :30 Per Serving - Fat: 33g Protein: 1g Net Carbs: 6g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

1 cup almond flour tablespoon coconut oil

1 egg tablespoons flax seeds (optional)
Preheat oven to 350 degrees F (175 degrees C). Cover baking sheet with parchment paper.

Blend almond four, egg, coconut oil, and flax seeds together in a blender. Transfer mixture to
prepared baking sheet and roll or press out to desired thickness and shape.

3 Bake in the preheated oven until golden brown, about 20 minutes. Add your choice of low carb
tomato paste, cheeses, and toppings and bake another 10 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 99
Lemon Poppy Seed Muffins Makes 12 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 15g Protein: 1g Net Carbs: 2g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

3/4 cup almond flour 1/4 cup heavy cream

1/4 cup flaxseed meal 3 large eggs
1/3 cup erythritol zest lemons
1 teaspoon baking powder tbsp. lemon juice
2 tbsp. poppy seeds 1 teaspoon vanilla extract
1/4 cup salted butter, melted 25 drops liquid stevia
1. Pre-heat oven to 350F. In a bowl, combine almond flour, flaxseed meal, erythritol, and poppy
seeds together.

2 Stir in the melted butter, eggs, and heavy cream until smooth. Then add the baking powder,
vanilla, stevia, lemon zest, and lemon juice. Mix again until well combined.

Measure the batter out equally between 12 cupcake molds. Bake for 18-20 minutes or until
slight browning appears.

Remove from the oven and let cool for about 10 minutes on the counter. Slice and serve!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 100
No Guilt Dinner Rolls Makes 12 Servings
Preparation: 20 min , Cook Time: 30-40 min Per Serving - Fat: 7g Protein: 3g Net Carbs: 2g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

6 large eggs 6 ounces cream cheese, cold, cubed

1/4 teaspoon cream of tartar 1/4 teaspoon salt
Preheat oven to 300 degrees F. Line a cookie sheet with parchment paper and lightly spray
with nonstick spray.

Separate the eggs, making sure no yolk gets into the whites and placing the whites in a clean,
non-greasy bowl. Using a clean, non-greasy electric whisk, whip the egg whites and the cream
of tartar until stiff.

In a separate bowl, use the same whisk to whisk together the yolks, cream cheese and salt,
until smooth.

Using a spatula, carefully fold the egg whites into the cream cheese mixture, working in
batches to keep the air bubbles in tact.

Spoon 6 large mounds of the mixture onto the prepared baking sheet. Gently press with a
spatula on the top of each mound to flatten just slightly.

Bake 30-40 minutes, until golden-brown then cool a 5 of minutes on the cookie sheet, then
gently transfer to a wire rack.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 101
Pumpkin Bread Makes 12 Servings
Preparation: 15 min , Cook Time: 55 min Per Serving - Fat: 21g Protein: 1g Net Carbs: 10g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

1 1/2 cups almond flour 1 (15-ounce) can pumpkin puree

1/2 cup coconut flour 4 large eggs
5 teaspoons pumpkins pie spice 1/2 cup maple syrup
1 1/2 teaspoons baking soda 5 tablespoons coconut oils, melted
1 1/2 teaspoons baking powder 2 teaspoons pure vanilla extract
1 teaspoon kosher salt
Preheat oven to 350 degrees F (175 degrees C). Line a 9x5-inch loaf pan baking parchment.

Stir almond flour, coconut flour, pumpkin pie spice, baking soda, baking powder, and kosher
salt together in a bowl with a whisk to mix.

Beat pumpkin puree, eggs, maple syrup, coconut oil, and vanilla extract together in a separate
bowl until smooth; add to the flour mixture and gently stir just until the dry ingredients are
moistened. Pour the batter into the prepared loaf pan.
Bake in the preheated oven until a toothpick inserted into the center comes out clean, 55 to 70
minutes. Cool in the pan 15 to 20 minutes before removing to cool completely on a wire rack.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 102
Quinoa Muffins Makes 12 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 2g Protein: 2g Net Carbs: 1g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

2 cups cooked quinoa 1/2 cup chopped onion

6 large eggs, beaten 1 teaspoon dried thyme
1/2 cup crumbled feta cheese salt and ground black pepper to taste
1/2 cup sliced mushrooms
1. Preheat oven to 400 degrees F (200 degrees C). Prepare 6 muffin cups with cooking spray.

Beat quinoa, eggs, feta cheese, mushrooms, onion, thyme, salt, and pepper together in a large
bowl. Spoon into prepared muffin cups to about halfway full.

Bake in the preheated oven until edges brown and the tops are firm to the touch, 20 to 30
minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 103
Savory Butternut Squash Muffins Makes 12 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 8g Protein: 1g Net Carbs: 10g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

2 eggs 1/2 teaspoon salt

1 cup all-purpose flour 3 cups pureed cooked butternut squash
3/4 cup splenda brown sugar 1 cup old-fashioned oats
3/4 cup olive oil 1 tablespoon chopped fresh rosemary
1 teaspoon baking soda
Preheat oven to 325 degrees F (165 degrees C). Prepare 24 muffin cups with cooking spray or
line with paper liners.

Beat eggs, flour, brown sugar replacement, olive oil, baking soda, and salt together in a large
bowl until smooth. Add squash, oats, and rosemary; stir until you have a smooth batter. Divide
batter between prepared muffin cups.

Bake in the preheated oven until a toothpick inserted into the center comes out clean, 20 to 25
minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 104
Very Berry Blueberry Muffins Makes 12 Servings
Preparation: 30 min , Cook Time: 30 min Per Serving - Fat: 5g Protein: 2g Net Carbs: 12g
The Ketosis Cookbook
Breads, Biscuits, and Muffins

1 1/3 cups almond flour 1 cup milk

1 cup rolled oats 1 egg, beaten
1/4 cup brown sugar 3 tablespoons vegetable oil
1 tablespoon baking powder 2 cups fresh blueberries
1/2 teaspoon ground cinnamon
Preheat oven to 425 degrees F (220 degrees C). Spray muffin cups with non-stick cooking
spray, or use cupcake liners.

In a medium-size bowl, combine flour, oats, brown sugar, baking powder, and cinnamon. Stir
in milk, egg, and oil. Continue stirring until the mixture is well blended. Fold in the berries.
Spoon the mixture into the muffin cups, 2/3 full.

Bake 25 to 30 minutes or until light golden brown.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

105
 106
5 Minute Pesto Makes 6 Servings
Preparation: 2 min , Cook Time: 3 min Per Serving - Fat: 33g Protein: 8g Net Carbs: 5g
The Ketosis Cookbook
Condiments & Dressings

1 1/2 cups basil 1 teaspoon minced garlic

1/3 cup pine nuts (toasted) 2 teaspoons tomato paste
3/4 cup Parmesan cheese salt and pepper to taste
2/3 cup olive oil
1. Add all ingredients (except oil) to a container. Use your blender to mix together, slowly adding
oil as it blends.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 107
Avocado, Mango, and Tomato Salsa Makes 4 Servings
Preparation: 15 min , Cook Time: 30 min Per Serving - Fat: 2g Protein: 2g Net Carbs: 5g
The Ketosis Cookbook
Condiments & Dressings

2/3 mango peeled, seeded and diced 2 cloves garlic minced

2/3 avocado peeled, pitted, and diced 2/3 teaspoon salt
2 2/3 medium tomatoes diced 1/3 tablespoons fresh lime juice
2/3 jalapeno pepper, seeded and minced 1/6 cup chopped red onion
1/3 cup chopped fresh cilantro tablespoons olive oil
1. In a medium bowl, combine the mango, avocado, tomatoes, jalapeno, cilantro, and garlic.
Stir in the salt, lime juice, red onion, and olive oil. To blend the flavors, refrigerate for about 30
minutes before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 108
Blackberry Jam Makes 4 Servings
Preparation: 10 min , Cook Time: 30 min Per Serving - Fat: 30g Protein: 1g Net Carbs: 10g
The Ketosis Cookbook
Condiments & Dressings

16 ounces blackberries 1/2 cup mct oil

1/2 cup erythritol 1/2 teaspoon guar gum
16 drops liquid stevia
Add blackberries to a pan over low heat. Cook until soft.

Add Erythritol and Liquid Stevia to the mixture. Crush blackberries using a spoon or fork
and mix together again. Add MCT Oil and turn heat up to medium. Allow the jam to boil, then
reduce heat to low and simmer for 6-8 minutes.

Add Guar Gum to the jam and mix thoroughly. Strain seeds from the jam using a colander and
the back of a metal spoon.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 109
Caesar Salad Dressing Makes 6 Servings
Preparation: 3 min , Cook Time: 3 min Per Serving - Fat: 44g Protein: 2g Net Carbs: 1g
The Ketosis Cookbook
Condiments & Dressings

6 cloves garlic, finely minced 2 teaspoons Worcestershire sauce

3 teaspoons anchovies paste 1 1/2 cups mayonnaise
4 tbsp. fresh lemon juice salt and pepper to taste
3 teaspoons Dijon mustard
1. Combine all ingredients in a bowl and whisk together vigorously. Serve and save the rest in a
mason jar.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 110
Cilantro-Lime Salad Dressing Makes 12 Servings
Preparation: 30 min Per Serving - Fat: 9g Protein: 0g Net Carbs: 6g
The Ketosis Cookbook
Condiments & Dressings

1 jalapeno pepper, seeded and coarsely 1/3 cup honey

chopped 2 teaspoons balsamic vinegar
1 clove garlic 1/2 teaspoon salt, or to taste
3/4 teaspoon minced fresh ginger root 1/4 cup packed cilantro leaves
1/4 cup lime juice 1/2 cup extra-virgin olive oil
1. Place the jalapeno pepper, garlic clove, and ginger into a food processor or blender; pulse until
the jalapeno and garlic are finely chopped. Pour in the lime juice, honey, balsamic vinegar, and
salt, add the cilantro leaves; pulse a few times to blend. Turn the food processor or blender on,
and slowly drizzle in the olive oil until incorporated into the dressing. Season to taste with salt
before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 111
Creamy Avocado Ranch Dressing Makes 4 Servings
Preparation: 10 min Per Serving - Fat: 27g Protein: 1g Net Carbs: 3g
The Ketosis Cookbook
Condiments & Dressings

1/2 cup ripe avocado 1/4 teaspoon salt

1/2 cup mayonnaise 1/4 teaspoon dried parsley
1/2 cup sour cream 2 pinches dried dill weed
tablespoons buttermilk 1/4 teaspoon onion powder
teaspoons distilled white vinegar 2 pinches garlic powder
1. Mash avocado in a bowl, then stir in mayonnaise, sour cream, buttermilk, and vinegar.
Sprinkle with salt, parsley, dill, onion powder, and garlic powder. Stir until well blended, chill
until ready to serve.

Great as a dressing or veggie dipping sauce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 112
Easy Tartar Sauce Makes 8 Servings
Preparation: 5 min Per Serving - Fat: 22g Protein: 0g Net Carbs: 0g
The Ketosis Cookbook
Condiments & Dressings

cup mayonnaise 2 teaspoons finely diced green onions

tbsp diced dill pickles 1 teaspoon dill weed
2 teaspoons lemon juice, or to taste
1. Dice onion and pickle. Add dill weed and lemon juice. Mix it up! It's really that easy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 113
Fish Taco Sauce Makes 6 Servings
Preparation: 10 min Per Serving - Fat: 5g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Condiments & Dressings

3 tablespoons sour cream 1/2 teaspoon garlic powder

2 tablespoons mayonnaise 1/2 teaspoon hot sauce
1 tablespoon lime juice
1. Mix sour cream, mayonnaise, lime juice, garlic powder, and hot sauce together in a bowl until
smooth.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 114
Harissa Makes 12 Servings
Preparation: 20 min , Cook Time: 25 min Per Serving - Fat: 5g Protein: 0g Net Carbs: 2g
The Ketosis Cookbook
Condiments & Dressings

12 chile peppers teaspoon ground cumin

2 habanero pepper 1 teaspoon dried mint
4 red bell peppers halved and deseeded teaspoons kosher salt
4 tablespoons vegetable oil 8 garlic cloves, peeled
1/2 teaspoon caraway seeds 2 lemons, juiced
1/2 teaspoon coriander seeds 2 tablespoons extra-virgin olive oil
Preheat oven's broiler and set the oven rack at about 6 inches from the heat source. Line a
baking sheet with aluminum foil. Place red bell peppers with cut sides down onto the prepared
baking sheet. Cook under the preheated broiler until the skin of the peppers has blackened and
blistered, 5 to 8 minutes. Place the blackened peppers into a bowl and tightly seal with plastic
wrap. Allow the peppers to steam as they cool, about 20 minutes. Remove and discard skins.

Bring a large pot of lightly salted water to a boil. Add Fresno and habanero chiles and cook
uncovered over medium heat until vegetables start to soften, about 3 minutes; drain and set aside
to cool. Remove seeds and membranes from chiles (wear gloves); set aside.

Add coriander and caraway seeds to a skillet over medium heat until you start to smell the
spice, about 2 minutes. Use a mortar and pestle to crush toasted seeds; add cumin, mint, and salt,
and crush until finely ground. Transfer spices to a blender and add roasted bell peppers, chiles,
garlic, lemon juice, and vegetable oil; puree until smooth. Drizzle in extra-virgin olive oil at the
end, blending for only 5-10 seconds.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 115
Herb Fish Magic Makes 8 Servings
Preparation: 5 min Per Serving - Fat: 0g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Condiments & Dressings

2 tablespoons dried basil 4 teaspoons dried thyme leaves

2 tablespoons dried crushed rosemary 4 teaspoons dried marjoram leaves
2 tablespoons dried parsley 2 teaspoons dried oregano leaves
4 teaspoons sea salt 2 teaspoons celery salt
4 teaspoons ground black pepper 2 teaspoons garlic powder
4 teaspoons ground dried sage 1 dash cayenne pepper
1. Combine the basil, rosemary, parsley, sea salt, black pepper, sage, thyme, marjoram, oregano,
celery salt, and garlic powder in a mixing bowl until evenly blended. Store in an airtight
container.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 116
Honey Mustard Dressing Makes 12 Servings
Preparation: 5 min Per Serving - Fat: 15g Protein: 0g Net Carbs: 5g
The Ketosis Cookbook
Condiments & Dressings

1 cup mayonnaise 4 tablespoons honey

4 tablespoons prepared mustard 2 tablespoons lemon juice
1. In a small bowl, whisk together the mayonnaise, mustard, honey, and lemon juice. Store
covered in the refrigerator.

Great as a dressing or dip!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 117
Honey-Balsamic Vinaigrette Makes 8 Servings
Preparation: 5 min Per Serving - Fat: 7g Protein: 0g Net Carbs: 7g
The Ketosis Cookbook
Condiments & Dressings

1/2 cup balsamic vinegar 1/4 cup olive oil

1/4 cup honey 1 teaspoon soy sauce
1. Whisk together the vinegar, honey, olive oil, and soy sauce until the honey has dissolved, and
the dressing is smooth.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 118
Keto Mayonnaise Makes 4 Servings
Preparation: 10 min Per Serving - Fat: 15g Protein: 1g Net Carbs: 0g
The Ketosis Cookbook
Condiments & Dressings

1 large egg 1/2 cup light olive oil

1 1/2 tablespoons lemon juice 1/2 cup avocado oil
1/2 teaspoon dry mustard 1/4 teaspoon ground white pepper
1. Place egg, lemon juice, and mustard into a food processor. Cover and blend until frothy; keep
food processor running. Drizzle in olive oil and avocado oil, drop by drop, through the drip hole
in the top until smooth and creamy. Season with white pepper. Refrigerate in a sealed container.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 119
Keto Plum Spread Makes 16 Servings
Preparation: 15 min , Cook Time: 30 min
The Ketosis Cookbook Per Serving - Fat: 0g Protein: 0g Net Carbs: 3g
Condiments & Dressings

5 pounds plums, pitted and sliced 2 tablespoons lemon juice

3 granny smith apples, washed and 3/4 cup sugar, or splenda granular
quartered 1/4 teaspoon ground cinnamon, or ginger
1/4 cup white grape juice (optional)
1. Place a plate in the freezer for testing consistency later.

Combine plums, apples, grape juice (or fruit juice) and lemon juice in a large, heavy-
bottomed, nonreactive Dutch oven. Bring to a boil over medium-high heat, stirring. Cover and
boil gently, stirring occasionally, until the fruit is softened and juicy, 15 to 20 minutes. Uncover
and boil gently, stirring occasionally, until the fruit is completely soft, about 20 minutes. (Adjust
heat as necessary to maintain a gentle boil.)

Pass the fruit through a food mill to remove the skins and apple seeds.

Return the strained fruit to the pot. Add sugar (or Splenda) and cinnamon (or ginger), if using.
Cook over medium heat, stirring frequently, until a spoonful of jam dropped onto the chilled
plate holds its shape, about 15 minutes longer. (See Tip.) Remove from heat and skim off any
foam.
Store in an airtight container in the refrigerator for up to 2 months.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 120
Ranch Dressing Makes 12 Servings
Preparation: 5 min , Cook Time: 30 min Per Serving - Fat: 16g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Condiments & Dressings

1 cup mayonnaise 1/4 teaspoon garlic powder

1/2 cup sour cream 1/4 teaspoon onion powder
1/2 teaspoon dried chives 1/8 teaspoon salt
1/2 teaspoon dried parsley 1/8 teaspoon ground black pepper
1/2 teaspoon dried dill weed
1. In a large bowl, whisk together the mayonnaise, sour cream, chives, parsley, dill, garlic
powder, onion powder, salt and pepper. Cover and refrigerate for 30 minutes before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 121
Raspberry Chia Seed Jam Makes 5 Servings
Preparation: 5 min , Cook Time: 35 min Per Serving - Fat: 0g Protein: 1g Net Carbs: 2g
The Ketosis Cookbook
Condiments & Dressings

8 ounces fresh raspberries 2 tbsp. chia seeds

1/4 cup erythritol, powdered 1/4 cup water
Cut raspberries into cubes and place in a pan over medium heat.

Grind erythritol in a spice grinder until powdered. Add to raspberries and mix together.

Once strawberries have released juice (10 minutes), mash the raspberries in the pan.

Allow for the mixture to boil for about 5-8 minutes until slightly thickened.

Add chia seeds and water, then mix together. Let cook for 1-2 minutes more.

Remove from heat and let cool for 15 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 122
Raspberry Vinaigrette Makes 6 Servings
Preparation: 5 min , Cook Time: 5 min Per Serving - Fat: 19g Protein: 0g Net Carbs: 2g
The Ketosis Cookbook
Condiments & Dressings

1/2 cup golden raspberries 1/2 cup extra virgin olive oil
1/2 cup white wine vinegar 35 drops liquid stevia
1. Combine all ingredients in a container and blend together using an immersion blender. Strain
seeds out and set liquids aside. Use on your favorite salads.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 123
Red Pepper Relish Makes 24 Servings
Preparation: 20 min , Cook Time: 30 min Per Serving - Fat: 0g Protein: 0g Net Carbs: 3g
The Ketosis Cookbook
Condiments & Dressings

2 red bell peppers, chopped 1 cup splenda

1 sweet onion, peeled and chopped 1 tablespoon crushed red pepper flakes
1 cup white wine vinegar
1. In a medium saucepan over medium heat, mix together red bell peppers, onion, white wine
vinegar, sugar and crushed red pepper flakes. Bring to a boil, then reduce heat to simmer.
Stirring occasionally, cook 30 minutes, or until thickened. Refrigerate 4 hours or overnight
before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 124
Roasted Garlic Chipotle Aioli Makes 8 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 16g Protein: 2g Net Carbs: 1g
The Ketosis Cookbook
Condiments & Dressings

1 tbsp. roasted garlic 2 teaspoons lemon juice

1/2 cup olive oil 1 teaspoon Dijon mustard
1/4 cup sour cream 1/4 teaspoon chipotle powder
2 large eggs yolks salt and pepper to taste
Bring eggs to room temperature by putting them in warm water for 1-2 minutes. Add egg yolk,
garlic, mustard, and lemon juice to food processor, season with salt and pepper.

Blend together completely, then run the food processor while drizzling olive oil into it. Add
sour cream and chipotle and mix completely.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 125
Simple Cranberry Sauce Makes 11 Servings
Preparation: 5 min , Cook Time: 10-15 min Per Serving - Fat: 0g Protein: 0g Net Carbs: 2g
The Ketosis Cookbook
Condiments & Dressings

12 ounces cranberries 1 cup orange juice

1 cup white sugar
1. In a medium sized saucepan over medium heat, dissolve the sugar in the orange juice. Stir in
the cranberries and cook until the cranberries start to pop (about 10 minutes). Remove from heat
and place sauce in a bowl. Cranberry sauce will thicken as it cools.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 126
Slowcooker Ketchup Makes 40 Servings
Preparation: 10 min , Cook Time: 12 hrs Per Serving - Fat: 0g Protein: 0g Net Carbs: 3g
The Ketosis Cookbook
Condiments & Dressings

2 (28-ounce) cans peeled ground tomatoes 1 3/4 teaspoons salt

1/2 cup water, divided 1/8 teaspoon celery salt
2/3 cup white sugar 1/8 teaspoon mustard powder
3/4 cup distilled white vinegar 1/4 teaspoon finely ground white pepper
1 teaspoon onion powder 1 whole clove
1/2 teaspoon garlic powder
Add ground tomatoes into slow cooker. Mix 1/4 cup water in each emptied can and pour into
slow cooker. Add sugar, vinegar, onion powder, garlic powder, salt, celery salt, mustard powder,
black pepper, cayenne pepper, and whole clove; whisk to combine.

Cook on high, uncovered, until mixture is reduced by half and very thick, 10 to 12 hours. Stir
every hour or so so not an overnight project.

Smooth the texture of the ketchup using an immersion blender, about 20 seconds. Ladle the
ketchup into a fine strainer and press mixture with the back of a ladle to strain out any skins and
seeds. Transfer the strained ketchup to a bowl and cool completely before tasting to adjust salt,
black pepper, or cayenne pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 127
Tangy BBQ Sauce Makes 8 Servings
Per Serving - Fat: 0g Protein: 0g Net Carbs: 2g
The Ketosis Cookbook
Condiments & Dressings

2 cups reduced sugar ketchup 2 teaspoons garlic powder

4 tablespoons hot sauce 2 teaspoons onion powder
6 teaspoons 1-2 yellow mustard 2 teaspoons chili powder
4 teaspoons liquid smoke 2 teaspoons cayenne pepper
4 teaspoons Worcestershire sauce 2 teaspoons cumin
1. In a small mixing bowl add 1/2 Cup of Reduced Sugar Ketchup, Hot Sauce, Worcestershire
Sauce, liquid smoke, garlic powder, onion powder, and chili powder. Mix well. Add some
extra cayenne pepper if it isn't hot enough. Add mustard starting with 2 tbsp and flavor to taste.
Finally add cumin and mix well.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 128
Vietnamese Dipping Sauce Makes 10 Servings
Preparation: 15 min Per Serving - Fat: 0g Protein: 0g Net Carbs: 3g
The Ketosis Cookbook
Condiments & Dressings

1/8 cup white sugar 1/4 lemon, juiced

1/4 cup warm water 1 1/2 cloves garlic, minced
1/8 cup fish sauce 1 1/2 thai chile peppers, chopped
1/6 cup distilled white vinegar 1/2 green onion, thinly sliced
1. Stir the sugar and warm water together in a bowl until the sugar dissolves completely; add the
fish sauce, vinegar, lemon juice, garlic, Thai chile peppers, and green onion to the mixture.

Notes: The sauce is loud when you first make it so let the flavors mingle and mature a bit after
the first 24 hours. A little bit sweet, but mostly savory with a nice bit of heat!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 129
Warm Bacon Dressing Makes 5 Servings
Preparation: 20 min , Cook Time: 15 min Per Serving - Fat: 4g Protein: 2g Net Carbs: 2g
The Ketosis Cookbook
Condiments & Dressings

4 slices bacon 1/4 teaspoon salt

3/4 cup splenda 1/8 cup water
1 1/2 teaspoons cornstarch 1/4 cup white vinegar
1, Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain,
crumble and set aside.

2. In a medium bowl, whisk together the splenda, cornstarch and salt, and slowly pour in water
and vinegar, whisking constantly.

3. In a medium skillet, add the crumbled bacon and pour the vinegar mixture over it. Cook over
medium heat, stirring constantly, until mixture thickens.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 130
Zesty Italian Dressing Makes 8 Servings
Preparation: 20 min Per Serving - Fat: 56g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Condiments & Dressings

1/2 cup oregano 4 teaspoons basil

1/2 cup celtic sea salt 4 teaspoons pepper
4 tablespoons parsley 2 cups olive oil
4 tablespoons garlic granules (or salt) 1 cup apple cider vinegar
4 tablespoons onions granules (or salt) 2 tbsp raw honey
Measure out all of the dry herb ingredients into a bowl and mix. Store in an airtight jar. Shake
to mix before using.

Pour liquid ingredients into emulsion beaker and, blend for just a few seconds until well
mixed. Pour mixture into jar and let flavors meld. The longer they meld, the better it will taste.

This is shelf stable for 2 weeks. If you put it in the refrigerator, be sure to take it out ahead of
time as it will solidify in the refrigerator.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

131
 132
Almond Orange Spirals Makes 16 Servings
Preparation: 50 min , Cook Time: 15 min Per Serving - Fat: 4g Protein: 2g Net Carbs: 7g
The Ketosis Cookbook
Desserts

2 3/4 almond flour 2 egg whites

1 package active dry yeast 1 1/4 cups rye flour
1 cup water 1/4 cup finely chopped candied orange peel
1/4 cup sugar 1 teaspoon caraway seeds
1/4 cup cooking oil 1/4 cup reduced-sugar orange marmalade
3/4 teaspoon salt spread or orange marmalade
In a large bowl, stir together 2 cups of the all-purpose flour and the yeast. In a medium
saucepan, heat and stir the water, sugar, oil, and salt just until warm (120 degrees F to 130
degrees F). Add oil mixture and egg whites to flour mixture. Beat with an electric mixer on low
to medium speed for 30 seconds, scraping side of bowl constantly. Beat on high speed for 3
minutes. Using a wooden spoon, stir in the rye flour, orange peel, caraway seeds, and as much of
the remaining all-purpose flour as you can.

Turn out dough onto a lightly floured surface. Knead in enough of the remaining all-purpose
flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape
dough into a ball. Place in a lightly greased bowl; turn once. Cover; let rise in a warm place until
double in size (about 1 hour).

Punch down dough. Turn out dough onto a lightly floured surface. Divide dough in half.
Cover; let rest for 10 minutes. Meanwhile, grease 2 baking sheets or line with parchment paper.

Divide each half of the dough into 8 pieces. On a lightly floured surface, roll each piece into
a 12-inch-long rope. Form each rope into an S shape, coiling each end snugly. Place rolls on
prepared baking sheets. Cover and let rise in a warm place until nearly double in size (about 30
minutes).

Preheat oven to 375 degrees F. Bake about 14 minutes or until golden brown. Transfer to a
wire rack. Cool slightly. Brush rolls with orange marmalade spread while warm. Serve warm.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 133
Amazing Double Chocolate Walnut
Brownies Makes 24 Servings
Preparation: 1 hr 30 min , Cook Time: 40 min
The Ketosis Cookbook Per Serving - Fat: 11g Protein: 1g Net Carbs: 1g
Desserts

1 1/2 tablespoons wheat bran, or oat bran teaspoons baking powder

1 1/4 cups plus 1/2 tablespoon soy flour 1/2 cup chopped walnuts
4 ounces unsweetened baking chocolate Low Carb Frosting
1/2 cup unsalted butter tablespoons unsalted, softened butter
2 cups splenda 5 tablespoons unsweetened cocoa
1/2 cup heavy cream 1/3 cup heavy cream
5 large eggs 1 teaspoon vanilla extract
1 tablespoon no sugar added vanilla extract add a few drops of water if necessary
Preheat oven to 325 degrees F. Spray pan with nonstick vegetable oil cooking spray.

Mix wheat bran and 1/2 tablespoon soy flour together and sprinkle evenly over the inside of
the greased pan, also coating the sides. Place the unsweetened chocolate and butter in a steel
bowl and melt over a saucepan of simmering water. Whisk in 1 cup sugar substitute and 1/4
cup heavy cream. Once thoroughly blended, turn off heat and keep warm until needed. With
an electric mixer on high, beat the eggs, 1 cup sugar substitute and the vanilla extract just until
blended. Reduce to low speed and then blend in the chocolate mixture.

5. Use a wooden spoon to mix in the baking powder, flour, walnuts, and heavy cream. Spread
evenly into the prepared pan and bake on the center rack for 35 to 40 minutes, or until a
toothpick inserted in the center comes out clean. (Do not over-bake or brownies will be dry and
hard.) Cool completely before frosting with low carb chocolate frosting. Cut into 5 rows by 5
rows to make 25 pieces.
Frosting-
Place all ingredients in a medium bowl and whisk until well combined. Use to frost brownies,
but make sure brownies are completely cooled, or the butter in the frosting will melt.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 134
Banana and Peach Cobbler Makes 8 Servings
Preparation: 20 min , Cook Time: 30 min Per Serving - Fat: 17g Protein: 2g Net Carbs: 10g
The Ketosis Cookbook
Desserts

8 white peaches, pitted and sliced 1/2 teaspoon ground cinnamon

2 bananas, sliced 1/2 cup skim milk
2 tablespoons all-purpose flour 1 egg
teaspoon splenda sugar substitute tablespoon corn oil
1 cup almond flour teaspoons sugar substitute
teaspoons baking powder 1/2 teaspoon vanilla extract
1/2 teaspoon salt
Preheat oven to 350 degrees F (175 degrees C). Grease an 8x8-inch baking dish.

Mix white peaches, bananas, 2 tablespoons flour, and 1 teaspoon sugar substitute in a bowl
until the fruit is coated; spread into the bottom of the prepared baking dish.

Whisk 1 cup flour, baking powder, salt, and cinnamon in the same bowl used to mix fruit; stir
in skim milk, egg, corn oil, 2 teaspoons sugar substitute, and vanilla extract to make a batter.
Pour batter in an even layer over the fruit.

Bake in the preheated oven until cake is golden brown and a toothpick inserted into the middle
of the cake layer comes out clean, about 30 minutes. Cool in pan on rack at least 20 minutes
before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 135
Banana Chocolate Chip Keto Muffins Makes 12 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 20g Protein: 0g Net Carbs: 7g
The Ketosis Cookbook
Desserts

2 ripe bananas 2 teaspoons baking soda

1/2 cup almond butter 1 tablespoon vanilla extract
1/2 cup coconut flour 1/2 teaspoon salt
1/4 cup coconut oil, melted 1/2 cup dark chocolate chips
1/4 cup palm shortening 1/2 cup chopped walnuts
2 tablespoons cocoa powder
Preheat oven to 350 degrees F (175 degrees C). Line 12 muffin cups with paper liners.

Puree bananas and dates in a food processor until smooth. Add almond butter, coconut flour,
coconut oil, palm shortening, cocoa powder, baking soda, vanilla extract, and salt. Pulse to make
a thick batter, scraping sides to fully incorporate ingredients.

Spoon batter into prepared muffin cups, filling them 2/3 full. Toss chocolate chips and walnuts
together in a small bowl, then sprinkle on top of each muffin, pressing them gently into tops.

Bake in the preheated oven until a toothpick inserted into the center of a muffin comes out
clean, 16 to 18 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 136
Berry Ice Cream Makes 10 Servings
Preparation: 4 hours , Cook Time: 15 min Per Serving - Fat: 3g Protein: 5g Net Carbs: 12g
The Ketosis Cookbook
Desserts

1 16 ounce package frozen unsweetened 4 eggs, beaten

strawberries or 4 cups fresh strawberries, 1 12 ounce package frozen unsweetened red
hulled raspberries or 3 cups fresh red raspberries
3/4 cup sugar (or splenda) 1/4 cup frozen orange juice concentrate,
1 unflavored gelatin thawed
4 cups whole milk
Partially thaw frozen strawberries, if using. Mash strawberries slightly to break up; set aside.

In a large saucepan, combine sugar and gelatin. Stir in milk. Cook and stir over medium
heat until mixture just starts to boil. Remove from heat. Whisk about 1 cup of the hot mixture
into beaten eggs; return all to saucepan. Cook and stir for 1 to 2 minutes and mixture coats the
back of a clean metal spoon. Do not boil. Stir in strawberries, raspberries, and orange juice
concentrate. Cover and chill for 4 to 24 hours. (Mixture will be very thick after chilling.)

Transfer the mixture to a 4- or 5-quart ice cream freezer; freeze according to the
manufacturers directions. If desired, ripen. Makes 2 1/2 quarts, 20 (1/2-cup) servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 137
Blueberry - Coconut Cheesecake Bars Makes 28 Servings
Preparation: 30 min , Cook Time: 20 min Per Serving - Fat: 6g Protein: 1g Net Carbs: 9g
The Ketosis Cookbook
Desserts

1/2 cup butter softened

3/4 cup finely crushed graham crackers 2/3 cup sugar
1/2 cup all-purpose flour 4 eggs
1/2 cup flaked coconut tablespoon brandy or milk
1/2 cup ground pecans 1 teaspoon vanilla
1/4 cup sugar cups blueberries
1 1/2 8 ounce package cream cheese,
1. Preheat oven to 350 degrees F. Lightly grease a 13x9x2-inch baking pan; set aside.

For crust, in a small saucepan heat butter over medium heat until the color of light brown
sugar. Remove from heat; set aside.

In medium bowl stir together graham crackers, flour, coconut, pecans, and 1/4 cup sugar. Stir
in butter until combined. Evenly press on bottom of prepared pan. Bake 8 to 10 minutes or until
lightly browned.

Meanwhile, in large mixing bowl beat cream cheese and 2/3 cup sugar on medium until
combined. Add eggs, brandy, and vanilla. Beat until combined. Pour over hot crust. Sprinkle
with blueberries.

Bake 18 to 20 minutes or until center appears set. Cool in pan on rack. Cover and refrigerate.
Cut into bars. Store, covered, in refrigerator. Makes about 32 bars.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 138
Cherry Chocolate Chip Bars Makes 24 Servings
Preparation: 20 min , Cook Time: 25 min Per Serving - Fat: 7g Protein: 4g Net Carbs: 6g
The Ketosis Cookbook
Desserts

1/2 cup butter 1 cup maraschino cherry, chopped

1 1/2 cups graham crackers crumbs 1 cup flaked coconut
1 cup semisweet chocolate chips 1 (14-ounce) can sweetened condensed milk
Preheat oven to 350 degrees F (175 degrees C ).

Melt the margarine in the 9x13 inch baking pan. Sprinkle the graham cracker crumbs over the
melted margarine. Pour the sweetened condensed milk evenly over the graham cracker layer.
Sprinkle the chocolate chips and chopped cherries over the milk in a random fashion. Then
sprinkle the coconut over the top of everything.

Bake in the preheated oven for 25 to 30 minutes. Cool and cut into squares.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 139
Chocolate Chip Cookies Makes 12 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 30g Protein: 1g Net Carbs: 10g
The Ketosis Cookbook
Desserts

2 cups almond butter 1 teaspoon vanilla extract

1/2 cup raw honey 1 teaspoon salt
2 eggs 1/2 cup dairy-free and gluten-free chocolate
1 teaspoon baking soda
1. Preheat oven to 350 degrees F (175 degrees C). Line 2 baking sheets with parchment paper.

Whisk almond butter, honey, egg, baking soda, vanilla extract, and salt together in a bowl; fold
in chocolate chips. Drop batter, about 2 tablespoons per cookie, onto the prepared baking sheet
about 1 1/2 inches apart.

Bake in the preheated oven until edges start to crisp, 8 to 10 minutes. Cool cookies on baking
sheet for 10 minutes before removing.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 140
Chocolate Chip Dream Bars Makes 24 Servings
Preparation: 15 min , Cook Time: 45 min Per Serving - Fat: 6g Protein: 1g Net Carbs: 10g
The Ketosis Cookbook
Desserts

1/3 cup butter, softened 1/2 teaspoon salt

1/2 cup packed brown sugar 1 cup semisweet chocolate chips
1 cup all-purpose almond flour 1 1/2 tablespoons unsweetened cocoa
2 eggs, beaten powder
cup packed brown sugar 4 teaspoons butter
1 teaspoon vanilla extract 2 tablespoons boiling water
tablespoons all-purpose flour 1 cup confectioners' sugar
1 teaspoon baking powder
Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, cream together 1/3 cup butter and 1/2 cup brown sugar. Stir in 1 cup of
flour until well blended. Press the dough into the bottom of a 9x13 inch baking pan.

Bake for 10 minutes in the preheated oven; remove and set aside. In a medium bowl, mix eggs
and vanilla. Combine 1 cup brown sugar, 2 tablespoons flour, baking powder and salt so there
are no lumps. Stir the sugar mixture into the eggs. Stir in the chocolate chips. Spread over the
pre-baked crust.

Bake for 15 to 20 minutes in the preheated oven, until golden brown. Cool and drizzle with
chocolate glaze.

To make the glaze: In a small saucepan over medium heat, mix together the cocoa, 4 teaspoons
butter, and boiling water. Cook over low heat, stirring occasionally, until thick and smooth.
Remove from heat and stir in the confectioners' sugar. Drizzle over cooled bars before cutting
into squares.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 141
Chocolate Chunk Cookies Makes 8 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 14g Protein: 1g Net Carbs: 3g
The Ketosis Cookbook
Desserts

1 cup almond flour 1/4 cup erythritol

3 tbsp. unflavored whey protein 10 drops liquid stevia
2 tbsp. coconut flour 1/2 teaspoon baking powder
2 tbsp. psyllium husk 1 large egg
8 tbsp. unsalted butter 5 bars chocoperfection (or other 95%+
2 teaspoons vanilla extract cocoa bar)
1. Preheat oven to 350F.
Mix dry ingredients together (almond flour, coconut flour, psyllium husk, baking powder,
whey protein).

Beat room temperature butter together until light in color then add erythritol and stevia and
beat again. Add egg and vanilla extract and beat again until fully combined. Then, sift dry
ingredients over wet ingredients and mix together.

Chop 5 bars of chocoperfection into chunks and mix into dough. Roll dough out into a log and
cut into 16 slices.Roll dough into balls, place on a silpat, then press with the base of a mason jar.

Bake for 12-15 minutes, let cool, and enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 142
Chocolate Cupcakes with Frosting Makes 12 Servings
Preparation: 10 mins , Cook Time: 30 mins
The Ketosis Cookbook Per Serving - Fat: 12g Protein: 3g Net Carbs: 4g
Desserts

1/2 cup coconut flour 1/2 cup coconut oil

1/2 cup cacao, powder honey
1/2 teaspoon celtic sea salt 2 cups dark chocolate chips
1/2 teaspoon baking soda coconut oil
8 large eggs 2 tablespoons vanilla extract
Cupcakes:.
1. Pulse together dry ingredients in a food processor then add in wet ingredients and continue to
pulse. Line a 12 cup muffin pan with paper liners and scoop 1/4 cup into each. Bake at 350° for
15-18 minutes.

Cool, ice and serve.

Frosting:.

1. In a small saucepan over very low heat, melt chocolate chips and coconut oil then stir in
vanilla extract. Place frosting in refrigerator for 15-30 minutes to thicken. Remove from
refrigerator and whip frosting with a hand blender until thick and fluffy.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 143
Chocolate Frosting Makes 12 Servings
Preparation: 10 min Per Serving - Fat: 5g Protein: 0g Net Carbs: 8g
The Ketosis Cookbook
Desserts

2 avocados, peeled and pitted 2 tablespoons coconut oils

1/2 cup cocoa powder 1 teaspoon vanilla extract
1/2 cup honey 1/2 teaspoon salt
1. Blend avocados, cocoa powder, honey, coconut oil, vanilla extract, and salt together in a food
processor until smooth.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 144
Chocolate Mousse Makes 8 Servings
Preparation: 15 min Per Serving - Fat: 13g Protein: 1g Net Carbs: 0g
The Ketosis Cookbook
Desserts

6 ounces unsweetened chocolate, broken up 1 pinch salt

2 eggs 1 tablespoon rum, brandy
2 tablespoons cocoa powder (unsweetened) 1 teaspoon espresso
1 cup erythritol (could use xylitol) 1 cup heavy cream
1 1/2 cups sugar substitute,(liquid is best) 1 teaspoon vanilla
In a large bowl, cover the chocolate with boiling water.

Separate the eggs, putting the yolks in a smaller bowl, and the whites in a bowl to be used
with a mixer.

Whisk the yolks with the erythritol, any other powdered sweetener, and the salt. Whisk until
smooth and a light lemon color.

Pour the water off the chocolate (you don't have to get every last bit), saving half a cup aside.
Add rum or flavoring and liquid sweetener if used to water. Whisk cocoa and espresso powder
into the chocolate, followed by the liquids, followed by the egg yolk mixture.

Whisk or beat egg white with cream of tartar until soft peaks form. Whisk about a third of it
into the chocolate mixture, and then fold the rest in.

In same mixer bowl*, whip cream with a couple of drops of sweetener (or a small amount of
powdered), and the vanilla, until soft peaks form. Fold into the chocolate mixture, half at a time.

Spoon into individual glasses, cups, or bowls. Cover, and chill at least an hour before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 145
Chocolate Peanut Butter Fudge Makes 32 Servings
Preparation: 10 min , Cook Time: 4 hrs Per Serving - Fat: 8g Protein: 1g Net Carbs: 1g
The Ketosis Cookbook
Desserts

1 cup butter 1/4 cup cocoa powder

8 ounces cream cheese 1/2 cup splenda granular
1 cup peanut butter 1/2 teaspoon vanilla
Put first butter, cream cheese and peanut butter into a microwave safe bowl, and microwave
until butter is melted then whisk together until well combined.

Add cocoa powder, splenda and vanilla and whisk until smooth.

Pour into a foil-lined 8x8 pan, and refrigerate until set.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 146
Chocolate Swirl Cheesecake Makes 12 Servings
Preparation: 30 min , Cook Time: 8 hrs Per Serving - Fat: 22g Protein: 3g Net Carbs: 11g
The Ketosis Cookbook
Desserts

1 cup low-carb chocolate cookie crumbs cup sour cream

1/4 cup butter, melted 1 cup splenda
3 tablespoons splenda tablespoons low-carbohydrate baking
1/2 cup finely chopped macadamia nuts, flour substitute
pecans, or almonds 6 ounces Keto dark chocolate, melted
3 eggs, separated 3 ounces Keto dark chocolate, melted
3 (8-ounce) packages cream cheese, at room 3 tablespoons finely chopped macadamia
temperature nuts, pecans, or almonds
Combine cookie crumbs, butter, 3 tablespoons Splenda, and nuts. Press evenly in the bottom
of a 9 inch springform pan. Chill crust while preparing the filling. Preheat oven to 350 degrees F
(175 degrees C)

In a large bowl, whip egg whites until stiff but not dry.

In another large bowl, beat cream cheese, sour cream, 1 cup Splenda, and flour substitute until
smooth. Beat in egg yolks one at a time, blending well after each addition. Gently fold whipped
egg whites into cream cheese mixture. Spoon batter into prepared crust. Slowly swirl 6 ounces
of melted chocolate through cheese mixture to give a marbled effect.

Place pan on a cookie sheet in the preheated oven, and bake 60 to 70 minutes or until set.
Turn off oven, and allow cake to cool in the oven with the door open. When cool, transfer to the
refrigerator, and chill overnight.

Spread 3 ounces of melted chocolate on a cookie sheet. Sprinkle with remaining chopped nuts,
and then refrigerate until chilled. Scrape chocolate from pan to form slivers. Decorate cake with
chocolate slivers by heaping over the top, and pressing vertically onto the sides of the cake.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 147
Easy Almond Thins Makes 18 Servings
Preparation: 10 min , Cook Time: 1 hr 25 min
The Ketosis Cookbook Per Serving - Fat: 7g Protein: 1g Net Carbs: 9g
Desserts

2 egg whites, room temperature cup almond flour

2/3 cup coconut sugar tablespoons slivered almonds, chopped
1 teaspoon almond extract
Preheat oven to 300 degrees F (150 degrees C). Line 8x8-inch baking dish with parchment
paper.

Whisk egg white, coconut sugar, and almond extract together in a bowl. Fold almond flour
into egg mixture until just combined; spread batter into baking dish. Sprinkle almonds over top
of batter and press down lightly.

Bake in preheated oven until golden brown, about 25 minutes. Transfer cookies to a cooling
rack using the parchment to lift it out of baking dish. Cool to room temperature, about 1 hour.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 148
Homemade Keto Dark Chocolate Makes 8 Servings
Preparation: 10 min , Cook Time: 60 min Per Serving - Fat: 15g Protein: 0g Net Carbs: 8g
The Ketosis Cookbook
Desserts

1/2 cup coconut oil 3 tablespoons honey

1/2 cup cocoa powder 1/2 teaspoon vanilla extract
1. Melt coconut oil in a saucepan over medium-low heat. Stir cocoa powder, honey, and vanilla
extract into melted oil until well blended. Pour mixture into a candy mold or pliable tray.
Refrigerate until chilled, about 1 hour.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 149
Jelly Donut Cupcakes Makes 18 Servings
Preparation: 15 min , Cook Time: 25 min Per Serving - Fat: 5g Protein: 1g Net Carbs: 10g
The Ketosis Cookbook
Desserts

1/2 cup applesauce 1/2 teaspoon salt

1/2 cup coconut oil, melted 1/4 teaspoon baking soda
3 eggs 1 tablespoon almond milk, or as needed
3 tablespoons honey (optional)
1 tablespoon vanilla extract 1/2 cup raspberry jam, or as needed
1/2 cup coconut flour
Preheat oven to 350 degrees F (175 degrees C). Line 12 muffin cups with paper liners.

Blend applesauce, coconut oil, eggs, honey, and vanilla extract in a food processor or using an
immersion blender. Transfer mixture to a large bowl; stir in coconut flour, salt, and baking soda
until batter is solid, yet easily spooned. Thin mixture with almond milk if needed. Fill prepared
muffin cups about 2/3-full with batter; spoon and swirl raspberry jam into each cup.

3 Bake in the preheated oven until a toothpick inserted into a cupcake comes out clean, about 25
minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 150
Keto Banana Carrot Muffins Makes 18 Servings
Preparation: 10 min , Cook Time: 25 min Per Serving - Fat: 4g Protein: 1g Net Carbs: 11g
The Ketosis Cookbook
Desserts

2 cups almond meal (or almond flour) 3 ripe bananas

2 teaspoons baking soda 3 eggs
1 teaspoon celtic sea salt 1 teaspoon apple cider vinegar
1 tablespoon cinnamon 1/4 cup coconut oil
1 cup dates, pitted 1 1/2 cups carrots, shredded
1. Combine dry ingredients.

Blend bananas, dates, eggs, vinegar, and coconut oil in a food processor.

Mix wet ingredients with dry and fold in carrots.

Spoon into greased or lined muffin tins and bake at 350 degrees for 25 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 151
Keto Mug Cake Makes 4 Servings
Preparation: 5 min , Cook Time: 2 min per mug
The Ketosis Cookbook Per Serving - Fat: 17g Protein: 4g Net Carbs: 11g
Desserts

12 tablespoons chocolate chips, or more to 8 tablespoons water

taste 1/2 teaspoon baking soda
4 tablespoons olive oil 4 eggs
8 tablespoons coconut flour 4 drops coffee-flavored extract (optional)
Combine chocolate chips and olive oil in a microwave-safe mug; heat in microwave until
melted, 20 to 30 seconds.

Stir coconut flour, water, and baking soda into chocolate mixture using a fork. Add egg and
coffee extract to chocolate mixture; stir well.

Heat each mug in microwave until cake is cooked through, about 1 1/2 minutes. Cool cake for
about 2 minutes before eating.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 152
Key Lime Pie Makes 12 Servings
Preparation: 15 min , Cook Time: 4 hrs Per Serving - Fat: 27g Protein: 3g Net Carbs: 6g
The Ketosis Cookbook
Desserts

1 cup ground pecans 1/3 cup boiling water

3 tablespoons butter, melted 1/3 cup cold water
2 packets splenda 2 (8-ounce) packages cream cheese, cut into
1/2 teaspoon coconut extract pieces and softened
1/2 cup heavy cream 1/2 teaspoon coconut extract
2 packets splenda 2 tablespoons ground pecans
1 package .6 oz jello lime sugar free
In a medium bowl, mix together 1 cup ground pecans, butter, 2 packets sweetener, and 1/2
teaspoon coconut extract. Press firmly into bottom and up sides of an 8 inch pie plate; refrigerate
until firm.

In a small bowl, whip the heavy cream with 2 packets sweetener until soft peaks form. Set
aside.

In a large bowl with high sides, mix the gelatin with boiling water until all the gelatin has
dissolved. Then stir in the cold water. With an electric mixer, slowly beat in the cream cheese.
After all cream cheese is added, stir in remaining 1/2 teaspoon coconut extract, and beat at high
speed until smooth. Carefully fold in the whipped cream. Use a spatula to scrape mixture into
the pie pan and spread around. Sprinkle remaining 2 tablespoons ground nuts on top. Refrigerate
several hours or overnight to allow gelatin to set thoroughly.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 153
Lemon Squares Makes 12 Servings
Preparation: 20 min , Cook Time: 40 min Per Serving - Fat: 13g Protein: 1g Net Carbs: 3g
The Ketosis Cookbook
Desserts

cup almond flour (fine ground) lemon topping

1/4 teaspoon sea salt 1/4 cup almond flour (fine ground)
tbsp powdered xylitol 1/4 cup powdered xylitol*
tbsp Coconut Oil, melted 2 teaspoons stevia
tbsp raw unsalted butter, melted 4 large free-range eggs
1 tbsp pure vanilla extract 1/2 cup fresh squeezed lemon juice
Preheat oven to 350 degrees. Line an 8-inch square baking dish with unbleached parchment
paper.

CRUST Combine the almond flour, powdered xylitol, and sea salt in a large bowl. In a
medium bowl, stir together coconut oil, butter and vanilla extract. Stir the wet ingredients into
the dry until thoroughly combined. Press the dough evenly into the bottom of the prepared
baking dish. Bake for 15 to 17 minutes, until lightly golden.

LEMON TOPPING While the crust bakes, prepare the topping. In a blender or food processor
(or by hand with a whisk), combine the almond flour, powdered xylitol, stevia, eggs, and lemon
juice. Blend on Medium speed until smooth. Remove the crust from the oven. Pour the topping
evenly over the hot crust.

Pop back into oven. Bake for 15 to 20 minutes at 350 degrees F until the topping is golden at
edges. Let cool in the baking dish for 30 minutes, then refrigerate for 2 hours to set. Sprinkle
with extra powdered xylitol (optional). Cut into bars and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 154
New York Cheesecake Makes 12 Servings
Preparation: 30 min , Cook Time: 4 hrs 30 min
The Ketosis Cookbook Per Serving - Fat: 15g Protein: 6g Net Carbs: 9g
Desserts

24 ounces cream cheese, softened 1/3 cup heavy cream

1 cup extra-fine whole milk ricotta cheese tablespoon no sugar added vanilla extract
(to refine, process in a food processor for 1 1 tablespoon fresh lemon juice
minute) eggs
1/2 cup sour cream eggs yolks
1 1/2 cups splenda 1 8-inch springform cake pan
1. Preheat oven to 400 degrees F.
Spray the springform pan with nonstick vegetable oil cooking spray. Set aside. In a shallow
roasting pan big enough to fit the cake pan, pour about 1-inch of water and place it on the center
rack of the oven to preheat.

In the bowl of an electric mixer, beat softened cream cheese, ricotta, sour cream and sugar
substitute on low speed for about 1 minute until well blended. In a separate bowl, using a wire
whisk, mix heavy cream, vanilla, lemon juice, eggs, and egg yolks until blended. Turn the mixer
on medium speed, and slowly pour the egg mixture into the cream cheese mixture. Beat just
until blended and then turn off; be careful not to over-whip.

4. Pour batter into the greased springform pan. Place pan into the heated water bath. Bake for 15
minutes, and then lower the oven temperature to 275 degrees F. Continue baking for 1 1/2 hours,
or until top is light golden brown and cake is pulling away from the sides of the pan. Turn the
oven off when finished cooking and leave the cake in the oven to cool for 3 more hours. (This
will keep the cake nice and tall.) Then remove cake and refrigerate before serving. Serve chilled.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 155
No Bake Strawberry Cheesecake Makes 12 Servings
Preparation: 20 min , Cook Time: 1 hr Per Serving - Fat: 11g Protein: 3g Net Carbs: 10g
The Ketosis Cookbook
Desserts

3/4 cup graham cracker crumbs 1 1/2 cups milk

3 tablespoons butter, melted (1-ounce) package cheesecake flavor
1/4 teaspoon ground cinnamon sugar-free instant pudding mix
1/4 teaspoon ground nutmeg pints fresh strawberries, sliced
1 (8-ounce) package cream cheese, softened
Mix together graham cracker crumbs, melted butter, cinnamon, and nutmeg in a bowl.

Press the mixture into an 8-inch pie dish. Refrigerate while making filling.

Beat cream cheese in a mixing bowl with an electric mixer on medium speed until softened.
reduce the speed to low, and gradually beat in milk, a little at a time (mixture will be watery).
Use a rubber spatula to scrape cream cheese from the sides of the bowl, if necessary.

Beat in pudding mix until the filling is thick and smooth. Spoon half of the cream cheese
filling into the bottom of the graham cracker crust. Spread half the strawberries over the filling.
Repeat cheesecake layer and strawberry layer.

Chill in refrigerator until set and cold, at least 1 hour.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 156
Pumpkin Custard Makes 6 Servings
Preparation: 25 min Per Serving - Fat: 4g Protein: 1g Net Carbs: 14g
The Ketosis Cookbook
Desserts

1 envelope unflavored gelatin 2 beaten eggs

4 teaspoons cornstarch 14 packets splenda
3/4 teaspoon pumpkin pie spice 6 gingersnaps
1/8 teaspoon salt frozen whipped topping, thawed (optional)
1 15 ounce can pumpkin ground nutmeg
1 12 ounce can evaporated milk
In a large saucepan combine gelatin, cornstarch, pumpkin pie spice, and salt. Stir in pumpkin
and evaporated milk. Let stand 5 minutes to soften gelatin.

Cook and stir over medium heat until mixture bubbles; cook and stir 2 minutes more. Remove
from heat. Gradually stir 1 cup hot mixture into eggs; return all egg mixture to saucepan. Cook
and stir over low heat for 2 minutes. Do not boil. Remove from heat. Stir in sweetener.
Place a gingersnap into the bottom of six 6-ounce custard cups. Spoon pumpkin mixture into
custard cups. Cover and chill for at least 6 hours or up to 24 hours. Garnish with frozen whipped
topping, if desired. Sprinkle with nutmeg before serving. Makes 6 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 157
Raspberry Cheesecake Cupcakes Makes 12 Servings
Preparation: 15 min , Cook Time: 8 hrs 15 min
The Ketosis Cookbook Per Serving - Fat: 18g Protein: 1g Net Carbs: 7g
Desserts

1/2 cup almond meal 2 teaspoons raspberry jam

1/4 cup butter, melted 3/4 cup splenda
2 (8-ounce) packages cream cheese, softened1 teaspoon vanilla extract
2 eggs
1. Preheat oven to 350 degrees F (175 degrees C). Line 12 muffin cups with paper liners.

Mix almond meal and butter together in a bowl; spoon into the bottoms of the paper liners
and press into a flat crust. Beat cream cheese, eggs, raspberry jam sweetener, and vanilla extract
together in a bowl with an electric mixer set to medium until smooth; spoon over the crust layer
in the paper liners.

Bake in the preheated oven until the cream cheese mixture is nearly set in the middle, 15 to 17
minutes.

Let cupcakes cool at room temperature until cool enough to handle. Refrigerate 8 hours to
overnight before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 158
Raspberry Lemon Popsicles Makes 6 Servings
Preparation: 10 min , Cook Time: 2 hrs Per Serving - Fat: 12g Protein: 5g Net Carbs: 1g
The Ketosis Cookbook
Desserts

3 1/2 ounces raspberries 1/4 cup sour cream

1/2 juiced lemon 1/4 cup heavy cream
1/4 cup coconut oil 1/2 teaspoon guar gum
1 cup coconut milk 20 drops liquid stevia
Add all ingredients into a container and use an immersion blender and blend well.

Strain the mixture, discarding all raspberry seeds. Pour the mixture into molds and freeze for
at least 2 hours.

Run the mold under hot water to dislodge the popsicles.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 159
Sugar Free Peach Melba Parfait Makes 8 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 13g Protein: 1g Net Carbs: 11g
The Ketosis Cookbook
Desserts

2 large peaches 8 packets splenda

4 ounces raspberry sauces 8 ounces whipped cream
2 cups fresh raspberries 2 cup heavy cream
1 tablespoon lemon juice 3 teaspoons vanilla
Cut the peaches in half and remove pits. Grill or roast the peaches. To grill: Heat grill and
clean if necessary. Spread oil on grill and place peaches on grill, cut side down. Grill for 2-3
minutes and turn. Sprinkle packet of sweetener on the peaches. Grill for another 3 minutes. If
you have a lid on your grill, cover when cooking.

To roast in oven: Sprinkle sweetener on cut side of peaches. Butter a baking sheet in circles
where peaches will go - non-stick baking sheets work best. Put peaches cut side down in the
circles and roast for 10-12 minutes at 350 degrees F.

Let peaches cool, then remove skins and chop into medium-small pieces.

Make the raspberry sauce by blending raspberries, lemon juice, and sweetener in food
processor or blender. Sweeten to taste, as raspberries vary in tartness. Finally puree through a
sieve to remove seeds.

Whip the cream with vanilla and sweetener.

Layer whipped cream, peaches, and raspberry sauce in wine glasses or parfait glasses. Garnish
with peach and/or raspberries.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 160
Tiramisu Makes 4 Servings
Preparation: 20 min , Cook Time: 20 min Per Serving - Fat: 2g Protein: 9g Net Carbs: 2g
The Ketosis Cookbook
Desserts

6 large egg whites 6 tablespoons whole wheat pastry flour

1/2 teaspoon cream of tartar 1/2 cup ricotta cheese
1/8 teaspoon sea salt 1/2 cup whipped topping
3/4 teaspoon vanilla extract divided 1/4 cup decaffeinated coffee espresso
1/3 cup splenda (strongly brewed)
2 teaspoons splenda 1/2 teaspoon unsweetened cocoa powder
Heat oven to 350'F. Lightly spray an 8x8 inch baking pan with cooking spray.

Using an electric mixer, in a large bowl beat the egg whites at high speed, with the cream of
tartar and salt until stiff peaks form. About 5 minutes.

3. Add 1/2 teaspoons of the vanilla extract and beat to combine. Add 1/3 cup sugar substitute and
beat the mixture to form stiff peaks. Sift 2 tablespoons of the flour over the beaten egg whites
and fold gently to incorporate. Repeat twice with remaining flour until all the flour is folded into
the egg whites. Pour the batter into your prepared pan and gently smooth the top. Bake turning
once half way through the cooking time until the cake is golden and the tester comes out clean.
About 20 minutes. Cool completely.

5. In a small bowl combine the ricotta, whipped topping, remaining 2 teaspoons sugar substitute,
and remaining 1/4 teaspoon vanilla. Cut the cake in half vertically down the middle to make
two 4 by 8 inch pieces. Place the halves on a flat work surface. Drizzle 2 tablespoons espresso
onto each half. Spread half of the ricotta mixture onto one of the halves and dust with half
of the cocoa powder and top with the remaining cake half; spread the top with the remaining
ricotta mixture and dust with remaining cocoa powder. Using a serrated knife, gently cut cake
crosswise into 4 slices and serve with mint leaves for garnish if using.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 161
Zebra Brownies Makes 16 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 3g Protein: 0g Net Carbs: 5g
The Ketosis Cookbook
Desserts

2/3 cup all-purpose flour 2 teaspoons vanilla extract

1/2 cup splenda 1/2 cup unsweetened applesauce
teaspoon baking powder 1/2 cup white chocolate chips or chunks
1/4 cup unsalted butter, at room 1/2 cup dutch-process cocoa powder
temperature 1/2 cup mini chocolate chips
large eggs or 1/2 cup egg substitute
Preheat oven to 350 degrees F. Butter 8- or 9-inch square cake pan.

Stir together flour, sweetener and baking powder in bowl. Beat together butter, eggs and
vanilla in separate bowl until butter is broken into little pieces. Add applesauce, and stir until
blended. Fold in flour mixture until moistened. Fold in white chocolate. Measure out 1/2 cup of
mixture, and drop by spoonfuls into prepared pan.

Fold cocoa powder and chocolate chips into remaining batter. Gently spoon chocolate batter
over white batter. Batter is thick, so smooth out surface.

Bake 20 minutes, or until toothpick inserted into center comes out clean. Cool before cutting
into 1-1/2-inch squares.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

162
 163
Avocado Tuna Melt Patties Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 72g Protein: 4g Net Carbs: 7g
The Ketosis Cookbook
Fish

13 1/3 ounces canned tuna, drained 2/3 teaspoon garlic powder

1/3 cup mayonnaise 1/3 teaspoon onion powder
1 1/3 medium avocados, cubed salt and pepper to taste
1/3 cup Parmesan cheese 2/3 cup coconut oil, for frying (~1/4 cup
4/9 cup almond flour absorbed)
Add tuna and all ingredients (except avocado and coconut oil) into a bowl and mix.

Cube avocado and fold into the tuna. Form tuna into 4 patties and cover with almond flour.
3. Heat coconut oil in a pan on medium heat. Once hot, add tuna balls and fry until browned on
all sides.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 164
Baked Parmesan Haddock Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 15g Protein: 8g Net Carbs: 7g
The Ketosis Cookbook
Fish

3/4 cup milk 1/4 teaspoon ground dried thyme

2 teaspoons salt 4 haddock fillets
3/4 cup keto bread crumbs 1/4 cup butter, melted
1/4 cup grated Parmesan cheese
Preheat oven to 500 degrees F (260 degrees C).

In a small bowl, combine the milk and salt. In a separate bowl, mix together the bread crumbs,
Parmesan cheese, and thyme. Dip the haddock fillets in the milk, then press into the crumb
mixture to coat. Place haddock fillets in a glass baking dish, and drizzle with melted butter.

3. Bake on the top rack of the preheated oven until the fish flakes easily, about 15 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 165
Blackened Cajun Catfish Makes 4 Servings
Preparation: 10 min , Cook Time: 40 min Per Serving - Fat: 13g Protein: 8g Net Carbs: 6g
The Ketosis Cookbook
Fish

2 teaspoons cayenne pepper 2 teaspoons pepper

2 teaspoons lemon pepper 1 pound catfish fillets
2 teaspoons garlic powder 2 tablespoons butter
2 teaspoons salt 1 cup Italian-style salad
dressing
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium baking dish.

In a shallow, medium bowl, mix cayenne pepper, lemon pepper, garlic powder, salt and pepper.
Brush both sides of catfish fillets with butter then rub fillets with the cayenne pepper mixture on
both sides.

Heat a large heavy skillet over medium-high heat until really hot. Add fillets, and fry
approximately 2 minutes on each side, until slightly blackened.

Arrange blackened fillets in a single layer in the prepared baking dish, and coat with our zesty
Italian dressing.

Bake 30 to 35 minutes in the preheated oven, until fish is easily flaked with a fork.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 166
Blackened Tuna Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 8g Protein: 3g Net Carbs: 0g
The Ketosis Cookbook
Fish

1 pound fresh tuna steaks, 1 inch thick 1 1/3 tablespoons olive oil
1 1/3 tablespoons Cajun seasoning 1 1/3 tablespoons butter
1. Generously coat tuna with Cajun seasoning.
2. Heat oil and butter in a large skillet over high heat. When oil is nearly smoking, place steaks
in pan. Cook on one side for 3 to 4 minutes, or until blackened. Turn steaks, and cook for 3 to 4
minutes, or to desired doneness.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 167
Broiled Tilapia Parmesan Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 12g Protein: 3g Net Carbs: 0g
The Ketosis Cookbook
Fish

1/4 cup Parmesan cheese 1/8 teaspoon ground black pepper

1/8 cup butter, softened 1/16 teaspoon onion powder
1 1/2 tablespoons mayonnaise 1/16 teaspoon celery salt
1 tablespoon fresh lemon juice 1 pound tilapia fillets
1/8 teaspoon dried basil
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice.
Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2
to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from
the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more
minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over
cook the fish.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 168
Broiled Trout With Rosemary, Lemon and
Garlic Makes 4 Servings
Preparation: 5 mins , Cook Time: 15 mins Per Serving - Fat: 4g Protein: 4g Net Carbs: 0g
The Ketosis Cookbook
Fish

4 Fillets trout 1/2 lemon juice

1 clove garlic, chopped fine 1/4 teaspoon salt
1 1/2 tablespoons coarsely chopped fresh 1/2 teaspoon fresh ground pepper
rosemary 1 tablespoon olive oil
1 lemon zest
Preheat broiler. and prepare a baking or roasting pan by lining it with foil and brushing it with
olive oil.

Mix together all ingredients except fish into a well-blended paste.

2. Place fish skin-side down (if it has skin) on baking sheet, then spread seasoning over flesh.
4. Broil fish at second rack away from heat for 5 minutes or less, just enough to sear flesh but
not burn herbs. Next, lower fish to 3rd or 4th rack and decrease oven heat to 325°F. Bake for 10
additional minutes, or until fish is cooked through in the thickest portion.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 169
Cajun Catfish and Remoulade Makes 4 Servings
Preparation: 10 min , Cook Time: 18-20 min
The Ketosis Cookbook Per Serving - Fat: 26g Protein: 16g Net Carbs: 2g
Fish

1/2 cup mayonnaise 1/4 teaspoon hot sauce

1 tablespoon capers, drained and chopped 4 catfish filets
2 teaspoons spicy brown mustard 2 teaspoons Cajun
1 teaspoon cider vinegar seasoning 1 lemon, thinly
sliced
In a small bowl, mix together mayonnaise, capers, mustard, vinegar and hot sauce. Cover and
refrigerate remoulade.

Heat oven to 450 degrees F. Coat a glass 13 x 9 x 2-inch baking dish with nonstick cooking
spray. Place one fish fillet in prepared dish and sprinkle with 1/4 teaspoon of the seasoning. Flip
one long end over the other like a book. Sprinkle another 1/4 teaspoon seasoning over top of
fillet. Repeat with remaining fillets. Top each with a slice of lemon.

Bake at 450 degrees F for 18 to 20 minutes or until fish flakes easily when tested with a fork.
Serve with remoulade sauce, brown rice and zucchini, if desired.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 170
Crab Stuffed Flounder Makes 6 Servings
Preparation: 10 min , Cook Time: 21 min Per Serving - Fat: 19g Protein: 3g Net Carbs: 0g
The Ketosis Cookbook
Fish

1 1/2 pounds flounder fillets 3 crushed saltine crackers

1 cup crabmeat - drained, flaked and 1 egg white
cartilage removed 1 tablespoon mayonnaise
1 tablespoon finely chopped green bell 1/4 cup butter, melted
pepper 1 egg yolk
1/4 teaspoon ground dry mustard 5 tablespoons mayonnaise
1/4 teaspoon Worcestershire sauce 1/2 teaspoon paprika
1/4 teaspoon salt 1 tablespoon dried parsley
ground white pepper, to taste
Preheat oven to 400 degrees F (200 degrees C). Rinse the fillets and pat dry with paper towels.

Combine crab meat, green pepper, mustard powder, Worcestershire sauce, salt, white pepper
and the crushed saltines. Combine the egg white and 1 tablespoon mayonnaise. Stir this into the
crab meat mixture.

Brush the flounder fillets with melted butter. Place in a lightly greased, shallow baking dish.
Spoon the crab mixture over the fillets and drizzle with any remaining butter.

Bake the fillets at 400 degrees for 15 minutes.

While the fish is baking, lightly beat the egg yolk in a small bowl. Stir in 5 tablespoons of
mayonnaise. Remove fish from oven and spread this mixture over the stuffing; sprinkle with
paprika and parsley.

Increase oven temperature to 450 degrees and bake until golden and bubbly, about 6 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 171
Crispy Baked Fish Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 13g Protein: 4g Net Carbs: 8g
The Ketosis Cookbook
Fish

4 Fillets white fish 1 teaspoon garlic powder

1/4 cup milk 1 teaspoon paprika
1/2 teaspoon vinegar 1/2 teaspoon thyme
1 tablespoon brown mustard or 1 1/2 teaspoon pepper
tablespoon honey mustard 1/2 teaspoon cayenne pepper, adjust to
1/2 cup cornmeal your taste
1 teaspoon salt lemon wedge
1 teaspoon onion powder
1. Preheat Broiler
Mix milk, vinegar and mustard and let set for 15 minutes. In a separate bowl mix cornmeal
with the remaining seasonings.

Dip fish fillets in the milk mixture and then in the cornbread mixture.

Spray broiling pan with cooking spray or brush with a little olive oil. Place fillets on prepared
pan and place pan under broiler 4 inches from heat and broil for 4 minutes per side or until fish
flakes easily with a fork.

Serve with lemon wedges .

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 172
Fish Florentine Makes 6 Servings
Preparation: 10 min , Cook Time: 30 min Per Serving - Fat: 8g Protein: 14g Net Carbs: 10g
The Ketosis Cookbook
Fish

1 pound mild-flavored fish fillet 2 eggs

1 cup milk 1 small onion, chopped (1/4 cup)
1 cup shredded cheddar cheese (4 oz) 1 box (9 oz) frozen chopped spinach,
3/4 cup original bisquick mix thawed, squeezed to drain
1 teaspoon lemon juice lemon wedges, if desired
1/8 teaspoon pepper
Heat oven to 400 degrees F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray.
Place fish in single layer in dish.

In medium bowl, stir together remaining ingredients except lemon wedges. Spread over fish
to edge of dish.
3. Bake uncovered about 30 minutes or until light brown. Serve with lemon wedges.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 173
Fish Taco Lettuce Wraps Makes 4 Servings
Preparation: 20 min , Cook Time: 20 min Per Serving - Fat: 15g Protein: 3g Net Carbs: 0g
The Ketosis Cookbook
Fish

1 pound cod fillets, cut into 1-inch cubes tablespoon wasabi paste
1 tablespoon canola oil tablespoons chopped fresh cilantro
3 dried red chile peppers 8 large green cabbage leaves
salt and ground black pepper to taste 1 tablespoon chopped fresh cilantro
1/4 cup mayonnaise
1. Pat fish dry with paper towels.

Heat canola oil with dried red chiles in a large, nonstick skillet over medium heat. Cook fish in
the hot oil until flesh is opaque and the edges of the fish are slightly browned, about 3 minutes
per side. Sprinkle fish with salt and black pepper. Remove from heat, drain, and discard peppers.

Stir mayonnaise, wasabi paste, and 2 tablespoons cilantro together in a bowl. Spoon several
tablespoons of fish into a cabbage leaf and wrap leaf around fish; repeat with remaining leaves
and fish. Garnish each roll with a sprinkling of cilantro. Serve with wasabi mayonnaise.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 174
Fish Terrine Makes 10 Servings
Preparation: 30 min , Cook Time: 60 min Per Serving - Fat: 8g Protein: 14g Net Carbs: 1g
The Ketosis Cookbook
Fish

1 small onion, quartered 1/2 pound salmon

1 small carrot 2 large eggs
1 tablespoon canola oil 1 1/2 teaspoons salt
3 tablespoons chopped fresh parsley 1/2 teaspoon pepper
2 tablespoons fresh dill 3/4 cup water
1 pound white fish
Heat oven to 350 degrees F. Line an 8x4 inch loaf pan with aluminum foil; spray foil with
nonstick cooking spray.

In a food processor, process onion and carrot until finely chopped. Heat oil in a medium
skillet over medium heat. Cook onion and carrot until softened, about 5 minutes. Place parsley
and dill in processor; process until chopped. Add white fish, salmon, eggs, salt, and pepper;
process in pulses until fairly smooth. Add vegetables; pulse to combine. Gradually add water
and process until incorporated. Transfer mixture to loaf pan; smooth top.

Cover with aluminum foil. Place a roasting pan, half full with hot water, in oven. Place loaf
pan in roasting pan (water should come at least halfway up sides of pan). Bake 1 hour until
terrine is set. Remove from oven. Cool slightly before refrigerating. When chilled, unmold and
cut into slices.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 175
Glazed Ginger Mahi Makes 4 Servings
Preparation: 30 min , Cook Time: 15 min Per Serving - Fat: 6g Protein: 2g Net Carbs: 8g
The Ketosis Cookbook
Fish

4 Fillets Mahi Mahi 1 clove garlic, crushed or to taste

3 tablespoons honey 2 teaspoons olive oil
3 tablespoons soy sauce salt and pepper to taste
3 tablespoons balsamic vinegar 1 tablespoon vegetable oil
1 teaspoon grated fresh ginger root
In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and
olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have
skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.

Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and
reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes
easily with a fork. Remove fillets to a serving platter and keep warm.

Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces
to a glaze consistently. Spoon glaze over fish, and serve immediately.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 176
Greek Isle Halibut Makes 4 Servings
Preparation: 15 min , Cook Time: 30 min Per Serving - Fat: 18g Protein: 5g Net Carbs: 1g
The Ketosis Cookbook
Fish

4 Fillets halibut steaks 1/4 cup capers

1 tablespoon greek seasoning 1/4 cup olive oil
1 large tomato, chopped 1 tablespoon lemon juice
1 onion, chopped salt and pepper to taste
1 (5-ounce) jar pitted kalamata olives
Preheat an oven to 350 degrees F (175 degrees C).

Place halibut fillets on a large sheet of aluminum foil and season with Greek seasoning.
Combine tomato, onion, olives, capers, olive oil, lemon juice, salt, and pepper in a bowl. Spoon
tomato mixture over the halibut. Carefully seal all the edges of the foil to create a large packet.
Place the packet on a baking sheet.
3. Bake in the preheated oven until the fish flakes easily with a fork, 30 to 40 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 177
Grilled Halibut and Leeks with Mustard
Vinaigrette Makes 4 Servings
Preparation: 20 min , Cook Time: 12 min Per Serving - Fat: 8g Protein: 20g Net Carbs: 9g
The Ketosis Cookbook
Fish

1/4 pounds fresh or frozen halibut steaks, 4 small leeks

cut 1 inch thick 3 cloves garlic, minced
tablespoons white balsamic vinegar 1/4 teaspoon salt
2 tablespoons coarse-grain mustard 1/4 teaspoon ground black pepper
1 tablespoon water yellow pear-shaped tomato, halved
4 teaspoons olive oil (optional)
1 clove garlic, minced fresh chives (optional)
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces.
Refrigerate fish until needed. In a small bowl, whisk together white balsamic vinegar, mustard,
the water, 2 teaspoons of the olive oil, and the 1 clove garlic. Set aside.

Trim roots and cut off green tops of leeks; remove 1 or 2 outer white layers. Wash well (if
necessary, cut a 1-inch slit from bottom end to help separate layers for easier washing). Drain. In
a medium saucepan, combine leeks and a small amount of water. Bring to boiling; reduce heat.
Cover and simmer for 3 minutes. Drain. Pat dry. Brush with 1 teaspoon of the remaining olive
oil.

In a small bowl, stir together the remaining 1 teaspoon olive oil, the 3 cloves garlic, the salt,
and pepper. Spread evenly over fish; rub in with your fingers.

Place fish and leeks on the greased rack of an uncovered grill directly over medium coals. If
desired, cover grill rack with greased foil before placing fish and leeks on grill. Grill for 8 to 12
minutes or until fish flakes easily when tested with a fork, gently turning fish and leeks once.
Slice leeks into 1/2-inch pieces. Divide fish and leeks among four shallow bowls. Drizzle with
vinegar mixture. If desired, garnish with tomato halves and chives. Makes 4 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 178
Grilled Snapper with Red Pepper Sauce Makes 4 Servings
Preparation: 25 mins , Cook Time: 15 min Per Serving - Fat: 7g Protein: 2g Net Carbs: 4g
The Ketosis Cookbook
Fish

4 red snapper fillets 1/4 teaspoon salt

1 tablespoon olive oil dash cayenne pepper
large red sweet pepper, seeded and 1 tablespoon olive oil
chopped 1 tablespoon fresh snipped basil or oregano
medium tomatoes, peeled, seeded, and / red cherry tomato (optional)
chopped fresh basil or oregano sprigs (optional)
2 tablespoons white wine vinegar
1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Measure thickness of fish.

For red pepper sauce:

In a small skillet, heat 1 tablespoon oil over medium heat. Add sweet pepper; cook for 3 to 5
minutes or until tender, stirring occasionally. Stir in tomatoes, 1 tablespoon of the vinegar, the
salt, and cayenne pepper. Cook about 5 minutes or until tomatoes soften, stirring occasionally.
Cool slightly. Transfer mixture to a blender or food processor. Cover and blend or process until
smooth. Return sauce to skillet; keep warm over low heat.

In a small bowl, stir together the remaining 1 tablespoon vinegar, 1 tablespoon oil, and the
snipped or dried basil; brush onto the snapper fillets.

Place fish on the lightly greased rack of an uncovered grill directly over medium coals. If
desired, cover grill grate with greased foil before adding fish. Grill for 4 to 6 minutes per 1/2-
inch thickness of fish or until fish flakes easily when tested with a fork, turning once halfway
through grilling.

Serve fish with red pepper sauce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 179
Herb Crusted Salmon Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 14g Protein: 3g Net Carbs: 2g
The Ketosis Cookbook
Fish

4 Fillets salmon 4 cups arugula

2 heaping tablespoon coconut flour 1/2 red onion, sliced thin
4 tablespoons fresh parsley juice of 1 lemon
2 tablespoons olive oil 2 tablespoons white wine vinegar
2 tablespoons Dijon 2 tablespoons olive oil
mustard salt and pepper, to salt and pepper, to taste
taste
1. Preheat oven to 450 degrees.
2. Place salmon fillets on a parchment or foil lined baking sheet. Top your salmon off with olive
oil and Dijon mustard and rub into your salmon.

In a small bowl, mix together your coconut flour, parsley, and salt and pepper. Use a spoon to
sprinkle on your toppings on your salmon and then your hand to pat into your salmon.
Place in oven for 10-15 minutes or until salmon is cooked to your preference.

While the salmon is cooking, mix together your salad ingredients. When salmon is done, place
salmon on top of salad and enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 180
Maple Salmon Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 13g Protein: 4g Net Carbs: 9g
The Ketosis Cookbook
Fish

4 Fillets salmon 1 clove garlic, minced

1/4 cup maple syrup 1/4 teaspoon garlic salt
2 tablespoons soy sauce 1/8 teaspoon ground black pepper
In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper. Place salmon
in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and
marinate salmon in the refrigerator 30 minutes, turning once.

Preheat oven to 400 degrees F (200 degrees C).

Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until
easily flaked with a fork.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 181
Poached Cucumber Tilapia Makes 4 Servings
Preparation: 1 hr 10 min , Cook Time: 16-18 min
The Ketosis Cookbook Per Serving - Fat: 12g Protein: 3g Net Carbs: 7g
Fish

4 Fillets tilapia 4 tablespoons prepared mustard

2 teaspoons salt 4 teaspoons chopped fresh tarragon
4 cucumbers, peeled, halved lengthwise, 4 cups white wine
seeded, and chopped salt to taste
2 cups whipping cream 2 bay leaves
Sprinkle salt over the cucumber pieces; allow to sit 1 hour. Strain liquid from cucumbers.

Combine the whipping cream, mustard, and tarragon in a saucepan over medium heat; add the
cucumbers and simmer 8 minutes.

3. Pour the wine into a large skillet over medium heat. Season with salt and add the Bay leaf.
Bring the wine to a boil. Lay the tilapia into the skillet, reduce heat to medium-low and cook
until the tilapia flakes easily with a fork, 8 to 10 minutes. Serve fish with cucumbers on the side.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 182
Rosemary Grilled Salmon Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 15g Protein: 2g Net Carbs: 2g
The Ketosis Cookbook
Fish

4 Fillets salmon 2/3 teaspoon chopped fresh rosemary

1/3 cup olive oil 2/3 teaspoon chopped fresh thyme
1/6 cup lemon juice 1/3 teaspoon salt
2 2/3 green onions, thinly sliced 1/12 teaspoon black pepper
2/3 tablespoon chopped fresh parsley 1/12 teaspoon garlic powder
Combine olive oil, lemon juice, green onions, parsley, rosemary, thyme, salt, black pepper, and
garlic powder in a small bowl. Set aside 1/4 cup of the marinade. Place salmon in a shallow dish
and pour the remaining marinade over the top. Cover and refrigerate for 30 minutes. Remove the
salmon and discard the used marinade.

Preheat grill for medium heat and lightly oil the grate. Place salmon on the preheated grill skin
side down. Cook, basting occasionally with the reserved marinade, until the fish flakes easily
with a fork, 15 to 20 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 183
Salmon Cakes Makes 6 Servings
Preparation: 30 min , Cook Time: 10 min Per Serving - Fat:7g Protein: 10g Net Carbs: 4g
The Ketosis Cookbook
Fish

6 slices Keto bread 3 teaspoons olive oils, divided

2 15 ounces cans salmon, drained, skin and cup recipe creamy ginger-sesame sauce
bones removed (see recipe below)
2 eggs, lightly beaten 1/2 cup plain yogurt or 6 tablespoons
5 scallions, divided greek-style yogurt
1/2 cup canned water chestnut, finely tablespoons mayonnaise
chopped 1 1/2 tablespoons ginger
1/4 cup cilantro, finely chopped 1 teaspoon sesame oil
1/2 teaspoon freshly ground black pepper 1 teaspoon soy sauce
Remove crusts from bread, break into pieces, and process in a food processor until they
become fine crumbs.

In a large bowl, flake apart salmon with a fork. Add eggs and mix well. Finely chop 4
scallions and add to the bowl, followed by water chestnuts, cilantro, pepper, and bread crumbs.
Mix well.

Shape the mixture into 12 patties. In a large nonstick skillet, heat 1-1/2 teaspoons olive oil
over medium heat. Add the patties in batches and cook for 5 minutes on each side.

Chop remaining scallion. Serve salmon cakes with sauce and garnish with scallion.

Dressing: If using regular yogurt, place it in a strainer lined with a paper towel. Put the strainer
over a bowl and place it in the refrigerator for 30 minutes to let the yogurt drain and thickened.
In a small bowl, combine the thickened or Greek-style yogurt with mayonnaise, ginger, sesame
oil, and soy sauce. Whisk until smooth.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 184
Shanghai Steamed Fish Makes 4 Servings
Preparation: 20 min , Cook Time: 15 min Per Serving - Fat: 5g Protein: 5g Net Carbs: 7g
The Ketosis Cookbook
Fish

4 red snapper fillets 4 shiitake mushrooms, thinly sliced

1 teaspoon salt 2 tomatoes, quartered
1 teaspoon ground black pepper 1 fresh red chile pepper, seeded and
2 tablespoons grated fresh ginger chopped
2 tablespoons soy sauce 4 sprigs cilantro, finely chopped
4 teaspoons sesame oil
Bring about 1 1/2 inches of water to boil in a steamer fitted with a basket large enough for the
snapper to lie flat. Season snapper with salt and pepper, and place in the steamer basket. Top fish
with ginger, and drizzle with soy sauce and sesame oil. Place shiitake mushrooms, tomato, and
red chile pepper in the steamer basket.

Steam fish 15 minutes, or until easily flaked with a fork. Sprinkle with cilantro.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 185
Southern Fried Salmon Patties Makes 4 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 20g Protein: 18g Net Carbs: 10g
The Ketosis Cookbook
Fish

14 ounces canned salmon 1/4 cup flour

1/4 cup onion, finely chopped 1 egg
1/4 cup cornmeal 3 tablespoons mayonnaise
Open salmon and drain thoroughly. Place drained salmon in mixing bowl and flake evenly
with a fork. Add onion, corn meal, flour, mayonnaise, and egg. Stir until well blended. Shape the
mixture into patties about the size of an average burger or less.

Cook in oil in skillet over medium heat until browned on each side. Turn once while frying.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 186
Tuna Fish Salad Makes 4 Servings
Preparation: 15 min Per Serving - Fat: 22g Protein: 1g Net Carbs: 0g
The Ketosis Cookbook
Fish

1 (6-ounce) can tuna, drained 1/4 cup chopped onion

1 tablespoon chopped fresh parsley 1/4 teaspoon garlic powder
1/4 cup chopped celery 1/8 teaspoon salt
1/2 cup mayonnaise 1/8 teaspoon ground black pepper
1/2 teaspoon lemon juice paprika to taste
1. In a large bowl, combine the tuna, celery, onion, mayonnaise, lemon juice, parsley, garlic
powder, salt and pepper. Mix well and refrigerate until chilled. Sprinkle with paprika if desired.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 187
Veracruz Red Snapper Makes 4 Servings
Preparation: 15 min , Cook Time: 25 min Per Serving - Fat: 22g Protein: 5g Net Carbs: 12g
The Ketosis Cookbook
Fish

4 red snapper fillets, cut in half 2/3 cup pitted, sliced green olives
4 tablespoons olive oil 2 jalapeno pepper, seeded and chopped
1 white onion, diced 4 teaspoons chopped fresh oregano
6 cloves garlic, minced 4 teaspoons olive oil
2 tablespoons capers salt and pepper to taste
2 tablespoons caper juice 1 teaspoon cayenne pepper, or more to taste
2 cups cherry tomatoes, halved 4 limes, juiced
Preheat oven to 425 degrees F (220 degrees C).

Heat olive oil in a skillet over medium heat. Stir in onion; cook and stir until onions begin to
turn translucent, 6 to 7 minutes. Cook and stir in garlic until fragrant, about 30 seconds. Add
capers and caper juice; stir to combine. Stir in tomatoes, olives, jalapeno pepper, . Cook and stir
until jalapeno pepper softens and tomatoes begin to collapse, about 3 minutes. Remove from
heat; stir in oregano.

Drizzle 1 teaspoon olive oil into a small baking dish. Sprinkle in 1 tablespoon of the tomato-
olive mixture. Top with 1 snapper fillet, salt, black pepper, and cayenne pepper. Top with more
filling and juice from 1 lime. Repeat with remaining snapper fillet, seasoning, and lime juice in a
second baking dish.

Bake in the preheated oven until fish is flaky and no longer translucent, 15 to 20 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 188
Walnut Crusted Salmon Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 13g Protein: 3g Net Carbs: 0g
The Ketosis Cookbook
Fish

4 Fillets salmon 1/2 teaspoon dill

1 cup walnuts 2 tbsp. olive oil
4 tbsp. sugar free maple syrup salt and pepper to taste
2 tbsp. Dijon mustard
1. Preheat the oven to 350°F.
Add walnuts, syrup, and mustard to a food processor and pulse until mixture has a paste like
consistency.

Heat up a pan with oil until it’s very hot. Dry the salmon thoroughly and place it skin side
down in pan. Let it sear for about 3 minutes. While it’s searing, add your walnut mixture to the
top side of the salmon fillets.

Transfer them to an oven and bake for about 8 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

189
 190
Amazing Turkey Meatballs Makes 5 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 9g Protein: 7g Net Carbs: 4g
The Ketosis Cookbook
Poultry

10 slices bacon 1/2 teaspoon pepper

lbs. ground turkey 2 large handful spinach
small red chili peppers 3 sprigs thyme
1/2 medium green pepper 2 large eggs
1 small onion 1 ounce pork sausage rinds
1/2 teaspoon salt
Line a baking sheet with foil and add your bacon. Preheat the oven to 400F. Once the oven is
heated, add bacon to oven and cook for 30 minutes or until crisp.. Once bacon is out of the oven,
set bacon aside and drain fat into separate container.

While bacon is cooking, prep all ingredients by adding to food processor and dicing, then add
all ingredients (except bacon) to the ground turkey and mix well. Form 20 meatballs and lay
over the same sheet the bacon cooked on.

Cook meatballs for 15-20 minutes or until juices run clear, then skewer 2-3 pieces of bacon to
each meatball. Each meatball should get 1/2 a piece of bacon.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 191
Avocado-Basil Chicken Salad Wraps Makes 4 Servings
Preparation: 20 min , Cook Time: 15-20 min
The Ketosis Cookbook Per Serving - Fat: 12g Protein: 18g Net Carbs: 10g
Poultry

2 ripe avocados - peeled, pitted, and 1/2 teaspoon ground black pepper
mashed 4 cups chopped cooked chicken
lime, juiced 1/4 cup raisins
tablespoons chopped fresh basil 1/4 cup chopped walnuts
1/2 teaspoon garlic salt 2 heads bibb lettuce, leaves separated
Heat oiled grill to a medium temp and grill 2 8-oz chicken breasts. When done, let cook and
chop chicken into small chunks.

Mix mashed avocados, lime juice, basil, garlic salt, and pepper together in a bowl. Add
chicken, raisins, and walnuts to avocado mixture and stir until evenly coated. Spoon chicken
mixture into lettuce leaves and roll leaves around filling.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 192
Bacon Chicken Cordon Bleu Makes 6 Servings
Preparation: 15 min , Cook Time: 45 min
The Ketosis Cookbook Per Serving - Fat: 46g Protein: 24g Net Carbs: 6g
Poultry

6 skinless, boneless chicken breasts halves 6 tablespoons butter

6 slices bacon diced 1/2 cup dry white wine
6 slices Swiss cheese 1 teaspoon chicken bouillon granules
6 slices ham 1 tablespoon cornstarch
3 tablespoons all-purpose flour 1 cup heavy whipping cream
1 teaspoon paprika
Pound chicken breasts if they are too thick. Place a cheese diced bacon, and ham slice on each
breast within 1/2 inch of the edges. Fold the edges of the chicken over the filling, and secure
with toothpicks. Mix the flour and paprika in a small bowl, and coat the chicken pieces.

Heat the butter in a large skillet over medium-high heat, and cook the chicken until browned
on all sides. Add the wine and bouillon. Reduce heat to low, cover, and simmer for 30 minutes,
until chicken is no longer pink and juices run clear.

Remove the toothpicks, and transfer the breasts to a warm platter. Blend the cornstarch with
the cream in a small bowl, and whisk slowly into the skillet. Cook, stirring until thickened, and
pour over the chicken. Serve warm.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 193
Buffalo Wings with Blue Cheese Dip Makes 16 Servings
Preparation: 15 min , Cook Time: 4 hrs 40 min
The Ketosis Cookbook Per Serving - Fat: 5g Protein: 2g Net Carbs: 8g
Poultry

16 chicken wings (about 3 pounds) 1/2 cup crumbled blue cheese (2 ounces)
1 1/2 cups bottled chili sauce 1 clove garlic, minced
3 - 4 tablespoons hot pepper sauce 1 tablespoon white wine vinegar or white
1 recipe blue cheese dip (see recipe below) vinegar
1 8 ounce carton dairy cream cheese additional crumbled blue cheese (optional)
1/2 cup mayonnaise or salad dressing
Cut off and discard wing tips. Cut each wing into 2 sections. Rinse chicken; pat dry. Place
chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat about 10 minutes
or until chicken is browned, turning once. Transfer chicken to a 3-1/2- or 4-quart crockery
cooker. Combine chili sauce and hot pepper sauce; pour over chicken wings.

Cover; cook on low-heat setting for 4 to 5 hours or on high-heat setting or 2 to 2-1/2 hours.
Serve chicken wings with Blue Cheese Dip or ranch salad dressing. Makes 32 appetizers.

Dip: In a blender container combine sour cream; mayonnaise or salad dressing; crumbled blue
cheese; garlic, minced; and white wine vinegar or white vinegar. Cover and blend until smooth.
Store dip, covered, in the refrigerator for up to 2 weeks. If desired, top dip with additional
crumbled blue cheese before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 194
Chicken Bacon Avocado Sandwich Makes 2 Servings
Preparation: 14 min , Cook Time: 25 min Per Serving - Fat: 24g Protein: 18g Net Carbs: 12g
The Ketosis Cookbook
Poultry

3 large eggs teaspoon sriracha

3 ounces cream cheese slices bacon
1/8 teaspoon cream of tartar ounces chicken
1/4 teaspoon salt 2 slices pepper jack cheese
1/2 teaspoon garlic powder 2 grape tomatoes
1 tbsp. mayonnaise 1/4 medium avocado (about 2 oz.)
1. Preheat the oven to 300F.
Separate 3 eggs into different bowls. Add cream of tartar and salt to the whites, then whip
until you see soft, foamy peaks form. In the other bowl, beat yolks and cream cheese until a pale
yellow color. Gently fold the egg whites into the yolk mixture, half at a time.

On a parchment paper lined baking sheet, spoon about 1/4 cup of the batter, then form into
square shapes. Sprinkle garlic over the top and bake for 25 minutes.

Cook the chicken and bacon with some salt and pepper. Then, assemble the sandwich with
mayo, cholula, halved tomatoes, cheese, and mashed avocado.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 195
Chicken Carbonara Makes 6 Servings
Preparation: 15 min , Cook Time: 1 hr Per Serving - Fat: 2g Protein: 9g Net Carbs: 9g
The Ketosis Cookbook
Poultry

1/2 spaghetti squash, halved and seeded 1/2 pound chopped cooked chicken
3 eggs 7 ounces shredded parmesan cheese,
1/2 (12 fluid ounce) can evaporated milk divided
1/2 tablespoon garlic powder 1/2 bunch green onion, chopped, divided
1/2 tablespoon salt 1/8 cup bacon bits
1/2 tablespoon dried oregano ground black pepper to taste
Preheat oven to 375 degrees F (190 degrees C). Line a baking sheet with parchment paper.

Place squash, cut-side down, onto prepared baking sheet. Bake in the preheated oven until
flesh is tender, 30 to 45 minutes. Cool until easily handled.

Scrape spaghetti squash flesh into a large bowl using a fork. Whisk eggs, evaporated milk,
garlic powder, salt, and oregano together in a separate bowl; pour over squash. Mix chicken,
1/2 of the Parmesan cheese, 1/2 of the green onions, bacon bits, and black pepper into squash
mixture; pour into a 9x13-inch casserole dish. Top mixture with remaining Parmesan cheese and
green onions.

Bake in the oven until cooked through and set, about 45 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 196
Chicken Cordon Bleu Casserole Makes 6 Servings
Preparation: 25 mins , Cook Time: 30 mins Per Serving - Fat: 3g Protein: 18g Net Carbs: 4g
The Ketosis Cookbook
Poultry

2 lbs skinless chicken breasts, cut into 8 ounces swiss cheese, cubed
bite-size chunks 8 ounces ham, diced
dry breadcrumbs 1 (10 3/4 ounce) can cream of chicken soup
1/2 cup milk 1 cup milk
1 egg, mixed with the milk
1. Preheat oven to 350°F.

Dip chicken in egg and milk mixture, then toss with bread crumbs, coating well then add in a
little oil until golden.

Place chicken in a baking dish, add cheese and ham.

Mix soup with 1 cup of milk and cover chicken.

5. Bake at 350°F for 30-35 minutes, or until tender and bubbly.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 197
Chicken Tikka Masala Makes 4 Servings
Preparation: 1 hr 30 min , Cook Time: 30 min
The Ketosis Cookbook Per Serving - Fat: 3g Protein: 13g Net Carbs: 2g
Poultry

1 1/2 lbs boneless skinless chicken, cut in 1 1 tablespoon unsalted butter

inch cubes 2 garlic cloves , minced
cup plain yogurt jalapeno chile, minced
tablespoons lemon juice teaspoons ground coriander
2 teaspoons ground cumin 1 teaspoon ground cumin
1 teaspoon ground red pepper 1 teaspoon paprika
2 teaspoons black pepper 1 teaspoon garam masala
1 teaspoon cinnamon 1/2 teaspoon salt
1 teaspoon salt 1 (8-ounce) can tomato
1 piece minced ginger root (1") 1 cup whipping cream
6 bamboo skewers (6-inch) 1/4 cup chopped fresh cilantro
1. Soak bamboo skewers in water.

Thread chicken on skewers, and marinate (in the refrigerator) for an hour or so then discard
marinade.

For sauce, melt butter on medium heat, add garlic & jalapeno; cook 1 minute, Stir in coriander,
cumin, paprika, garam masala & salt. Stir in tomato sauce.

Simmer 15 minutes. Stir in cream; simmer to thicken- about 5 minutes.

Grill or broil chicken, turning occasionally, to cook through- about 8 minutes, remove chicken
from skewers; add to sauce and simmer 5 minutes.

Garnish with cilantro and serve with caulirice.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 198
Creamy Chicken Enchiladas Makes 8 Servings
Preparation: 30 min , Cook Time: 30 min Per Serving - Fat: 8g Protein: 9g Net Carbs: 10g
The Ketosis Cookbook
Poultry

tablespoon olive oil 1 cup frozen corn, thawed

1/2 cup chopped onion (1 medium) 1 cup shredded Mexican cheese blend (4
2 teaspoons finely chopped garlic oz) 1 can (4.5 oz) chopped green chiles
cups chicken broth (from 32-oz carton) 1/4 cup chopped fresh cilantro
3 tablespoons flour 8 keto tortillas (6 or 7 inch)
1/2 teaspoon ground coriander or cumin 1 medium tomato, chopped (3/4 cup)
1/8 teaspoon pepper 4 medium green onions, sliced (1/4 cup)
1/2 cup reduced-fat sour cream salsa, if desired
2 cups shredded cooked chicken breasts
1. Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.

In 10-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook 3 to
4 minutes, stirring occasionally, until onion is tender. In medium bowl, stir broth, flour,
coriander and pepper with wire whisk until blended. Slowly add to hot mixture in skillet, stirring
constantly. Cook and stir 5 to 6 minutes, until mixture boils and thickens slightly. Remove from
heat. Stir in sour cream until well blended.

In another medium bowl, mix chicken, corn, 1/2 cup of the cheese, the chiles, cilantro and
1/2 cup of the sauce. Place 2 tortillas at a time on microwavable plate; cover with paper towel.
Microwave on High 10 to 15 seconds or until softened. Spoon about 1/3 cup chicken mixture
down center of each warm tortilla. Roll up tortillas; arrange, seam sides down, in baking dish.
Top enchiladas with remaining sauce. Cover with foil.

4. Bake 30 to 35 minutes or until sauce is bubbly. Remove from oven. Uncover; sprinkle with
remaining 1/2 cup cheese. Let stand 5 minutes before serving. Just before serving, top with
tomato and green onions. Serve with salsa.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 199
Crock Pot Chicken Makes 4 Servings
Preparation: 15 hrs , Cook Time: 8 hrs Per Serving - Fat: 3g Protein: 9g Net Carbs: 0g
The Ketosis Cookbook
Poultry

2 teaspoons salt 1/2 teaspoon garlic powder

2 teaspoons paprika 1/2 teaspoon black pepper
1 teaspoon cayenne pepper 1 large roasting chicken (with pop-up timer
1 teaspoon onion powder if possible)
1 teaspoon thyme 1 cup chopped onion (optional)
1 teaspoon white pepper
1. In a small bowl, combine the spices.
Remove any giblets from chicken and clean chicken.
Rub spice mixture onto the chicken.

Place in re-sealable plastic bag and refrigerate overnight. (I usually skip this step because I'm
always in a hurry).

5 When ready to cook, put chopped onion in bottom of crock pot, Add chicken and cook on low
4-8 hours.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 200
Glazed Asian Chicken Makes 4 Servings
Preparation: 5 min , Cook Time: 40 min Per Serving - Fat: 3g Protein: 10g Net Carbs: 8g
The Ketosis Cookbook
Poultry

8 chicken drumsticks , skin on 2 1/2 tablespoons sugar

1 cup water 1 garlic clove , peeled and bruised
1/2 cup balsamic vinegar 1 small hot chili pepper, slit open, seeds
1/3 cup soy sauce removed
1. Place all the ingredients in a saucepan over a high heat.

Bring to the boil, then reduce to a simmer for about 20 minutes and remove any scum that
rises to the surface.

Increase the heat, turning the drumsticks frequently in the liquid, and cook until the liquid has
reduced to a sticky glaze.

Arrange the chicken on a serving platter, remove the garlic clove and chili from the liquid, and
spoon the glaze over.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 201
Golden Turkey Breast Makes 12 Servings
Preparation: 10 min , Cook Time: 8 hrs Per Serving - Fat: 4g Protein: 18g Net Carbs: 1g
The Ketosis Cookbook
Poultry

1 (6 pound) bone-in turkey breast 1 (1 ounce) envelope dry onion soup mix
1. Rinse the turkey breast and pat dry. Cut off any excess skin, but leave the skin covering the
breast. Rub onion soup mix all over outside of the turkey and under the skin. Place in a slow
cooker. Cover, and cook on High for 1 hour, then set to Low, and cook for 7 hours.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 202
Honey Mustard Grilled Chicken Makes 4 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 7g Protein: 10g Net Carbs: 9g
The Ketosis Cookbook
Poultry

1/3 cup Dijon 1 teaspoon steak sauce

mustard 1/4 cup 4 skinless, boneless chicken breasts halves
honey
2 tablespoons mayonnaise
1. Preheat the grill for medium heat.
In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce. Set aside a small
amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to
coat.

Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning
occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last
10 minutes. Watch carefully to prevent burning!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 203
Keto Coconut Curry Stir Fry Makes 4 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 23g Protein: 15g Net Carbs: 3g
The Ketosis Cookbook
Poultry

1 pound chicken breast, cut into bite-sized 1/2 teaspoon chile-garlic sauce (such as
pieces sriracha®)
1 1/2 cups coconut milk 2 tablespoons white sugar or sugar
1 tablespoon minced ginger substitute
1 tablespoon lime juice 1 tablespoon avocado oil
tablespoon fish sauce 1/2 onion, sliced
1 teaspoon oyster sauce 1 1/2 teaspoons curry powder
teaspoons minced garlic 2 cups broccoli florets
In a small bowl mix coconut milk, ginger, lime juice, fish sauce, oyster sauce, garlic, chile-
garlic sauce, and sugar.

Heat avocado oil in a large skillet or wok over medium-high heat. Stir-fry chicken in the hot
oil until no longer pink, 8 to 10 minutes. Remove from wok and keep warm. Leave remaining
avocado oil in skillet.

Stir onion and curry powder into hot oil in skillet; cook 2 minutes. Stir in broccoli; stir-fry
3 minutes. Add coconut milk mixture and bring to a boil. Reduce heat to medium and simmer
sauce and vegetables for 3 minutes. Return chicken to skillet; cover and cook until chicken has
heated through and vegetables are tender, about 3 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 204
Keto Kung Pao Chicken Makes 4 Servings
Preparation: 10 min , Cook Time: 25 min Per Serving - Fat: 15g Protein: 5g Net Carbs: 6g
The Ketosis Cookbook
Poultry

3 medium chicken thighs, bone in skin on 1/3 tbsp. soy sauce

1 1/3 teaspoons ground ginger 2/3 teaspoons rice wine vinegar
salt and pepper to taste 2 2/3 tbsp. chile garlic paste
1/3 cup peanuts 1 1/3 tbsp. reduced sugar ketchup
2/3 medium green pepper 2 2/3 teaspoons sesame oil
2 2/3 large spring onions 2/3 teaspoon maple extract
5 1/3 red bird's eye chilis, de-seeded 13 1/3 drops liquid stevia
Chop up and prep vegetables and chiles. Set aside. Prepare sauce by combining all ingredients
together and mixing well.

Chop chicken into bite sized pieces and season with salt, pepper, and ginger.
Heat a pan over medium-high heat and once very hot, add chicken. Let chicken cook until
browned (about 10 minutes).

Once the chicken is browned, stir in all ingredients and let cook for a few minutes more. Add
vegetables and peanuts to the pan and cook for 3-4 minutes. Add sauce and boil to reduce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 205
Nacho Chicken Casserole Makes 6 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 17g Protein: 7g Net Carbs: 5
The Ketosis Cookbook
Poultry

1.75 lbs. chicken thighs, boneless skinless 3 tbsp. parmesan cheese (~45g)
1 1/2 teaspoons . chili seasoning 1/4 cup sour cream
2 tbsp. olive oil 1 packet frozen cauliflower
4 ounces cream cheese 1 medium jalapeno pepper
4 ounces Cheddar cheese salt and pepper to taste
1 cup green chilies and tomato
Pre-heat oven to 375F. Chop and season chicken, then cook over medium-high in olive oil
until browned.

Add cream cheese, sour cream and 3/4 of the cheddar to a bowl and stir together until melted
and mixed. Add tomatoes and green chili and mix well. Then add everything to a casserole dish.

Microwave frozen cauliflower until cooked through.

Use an immersion blender to blend with remaining cheese into a mashed potato-like
consistency. Season to taste. Cut a jalapeno into chunks. Spread cauliflower mixture over the top
of the casserole, then sprinkle jalapeno pepper over the top.

Bake for 15-20 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 206
New Orleans Chicken Lazone Makes 4 Servings
Preparation: 5 mins , Cook Time: 20 mins Per Serving - Fat: 2g Protein: 10g Net Carbs: 0g
The Ketosis Cookbook
Poultry

4 whole boneless skinless chicken breasts 2 teaspoons garlic powder

1 teaspoon salt 1/4 cup butter , divided
1 1/2 teaspoons chili powder 1/2 cup heavy cream
1 1/2 teaspoons onion powder dash cayenne pepper
Combine the seasonings and coat chicken breasts.

In large sauté pan melt half of the butter and cook chicken over medium heat for about 7 to 8
minutes, turning once.

Pour the cream into the skillet and lower the heat. Simmer for several minutes, stirring until
the sauce thickens then add the remaining butter. When butter is melted place chicken breasts on
four plates and top with the sauce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 207
Orange and Sage Glazed Duck Breast Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 6g Protein: 24g Net Carbs: 0g
The Ketosis Cookbook
Poultry

3 ducks breast (~6 oz.) 1 1/2 teaspoons orange extract

6 tbsp. butter 3/4 teaspoon sage
3 tbsp. heavy cream 3 cups spinach
3 tbsp. swerve
1. Score the duck skin on top of the breast and season with salt and pepper.

In a pan over medium-low heat, add butter and reduce until the butter has slightly browned.
Once butter has turned a dark golden color, add sage and orange extract. Let this cook until
butter is a deep amber color.

In a separate, cold pan place the duck breast and set heat to medium-high. After a few minutes,
flip the duck breast and see the delicious crisp skin. Add heavy cream to the orange and sage
butter, then stir together well. Pour this over the duck breast in the pan and let mix with the duck
fat. Cook for a few minutes longer.

Wilt some spinach in the pan you used to make the sauce and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 208
Portobello Turkey Burgers Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 7g Protein: 11g Net Carbs: 6g
The Ketosis Cookbook
Poultry

8 portobello mushroom caps mushrooms 18 ounces ground turkey breast or bison

1 1/2 tbsp. organic extra virgin coconut oils 3 tbsp Dijon mustard
3 garlic cloves 3 teaspoons salt
3 teaspoons oregano 3 teaspoons freshly ground black pepper
pinch salt 3/4 cup Cheddar cheese
pinch freshly ground black pepper
1. Preheat griddle to high heat

In a bowl, combine coconut oil and spices. Clean portobello mushrooms by scraping out the
gills. Add Portobello caps and let them marinate until ready to grill the meat.

In another bowl, combine your ground meat, mustard, salt, pepper, and cheese. Form meat
mixture into rounded patties.

Grill caps for about 8 minutes – until heated through and then add burger to the grill and cook
for 5 minutes per side (medium rare)

Remove Portobello caps and burger from the grill, assemble, and add your toppings of choice!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 209
Roast Duck Makes 10 Servings
Preparation: 1 hr , Cook Time: 2 hrs Per Serving - Fat: 6g Protein: 20g Net Carbs: 0g
The Ketosis Cookbook
Poultry

(5 lb) ducklings 1 tablespoon honey

tablespoons soy sauce 1 teaspoon salt
1 garlic clove , minced 1/4 teaspoon pepper
1 1/2 teaspoons sugar 1 tablespoon powdered ginger
Wash and dry your duck. Combine all ingredients in a bowl and brush inside and out over
duckling; let stand for 1 hour, turning occasionally.

Preheat oven to 350°F. and roast for 2 hours, turning and basting with drippings occasionally.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 210
Rosemary Chicken with Peach Salsa Makes 6 Servings
Preparation: 1 hr 25 min , Cook Time: 20-25 min
The Ketosis Cookbook Per Serving - Fat: 12g Protein: 11g Net Carbs: 8g
Poultry

6 chicken breasts cups loose-pack frozen unsweetened peach

4 teaspoons finely shredded orange peel slices, thawed
1 cup orange juice 1 cup coarsely chopped red or yellow sweet
4 tablespoons olive oils or cooking oil pepper
4 teaspoons snipped fresh rosemary or 1/2 4 green onions, chopped
teaspoon dried rosemary, crushed 2 fresh jalapeno chile pepper, seeded and
2 teaspoons dry mustard chopped*
1/2 teaspoon salt 4 tablespoons orange juice
4 medium peaches es or nectarines or 1-1/3
Place chicken in a re-sealable plastic bag set in a shallow dish. For marinade, in a small bowl,
combine orange peel, the 1/2 cup orange juice, the oil, rosemary, dry mustard, and salt; pour
over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 1 to 4 hours, turning
bag occasionally.

Meanwhile, for salsa, pit fresh peaches or nectarines. Coarsely chop peaches or nectarines. In
a medium bowl, combine peaches or nectarines, sweet pepper, green onions, jalapeno pepper,
and the 2 tablespoons orange juice. Cover and chill until serving time.

Drain chicken, reserving marinade. Place on grill and grill for 10 minutes on each side or until
done, brushing with reserved marinade every 3-5 minutes. Discard any remaining marinade.
Serve chicken with salsa. Makes 6 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 211
Slow Cooker Santa Fe Chicken Makes 8 Servings
Preparation: 10 min , Cook Time: 10 hrs Per Serving - Fat: 2g Protein: 11g Net Carbs: 8g
The Ketosis Cookbook
Poultry

1 1/2 pounds skinless, boneless chicken 1/4 cup chopped fresh cilantro
breasts halves 3 scallions, chopped
1 (15-ounce) can black beans, rinsed and 1 teaspoon garlic powder
drained (optional – adds 5g carbs) 1 teaspoon onion powder
1 (14.5-ounce) can fat-free chicken broth 1 teaspoon ground cumin
1 (14.5-ounce) can diced tomato with green 1 teaspoon cayenne pepper, or to taste
chile peppers salt to taste
1 (8-ounce) bag frozen corn
Combine black beans, chicken broth, diced tomatoes with green chile peppers, corn, cilantro,
scallions, garlic powder, onion powder, cumin, cayenne pepper, and salt in the crock pot. Season
chicken breast with salt and lay atop the beans mixture.

Cook on Low for 9 1/2 hours.

Remove chicken from slow cooker to a cutting board; shred into strands, return to the slow
cooker, and stir into the beans mixture. Continue cooking on Low for 30 minutes more.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 212
Spaghetti Squash Casserole Makes 8 Servings
Preparation: 15 min , Cook Time: 1 hr 30 min
The Ketosis Cookbook Per Serving - Fat: 18g Protein: 17g Net Carbs: 10g
Poultry

1 large spaghetti squash 1/4 cup unsweetened applesauce

1 pound ground turkey sausage 1 teaspoon dried basil
1/2 cup diced onion 1/2 teaspoon garlic powder
1 cup pizza sauce 1/2 teaspoon dried oregano
1 cup coarsely chopped baby spinach leaves 1/4 teaspoon ground black pepper
1/2 cup diced red bell pepper 3 eggs, beaten
Preheat oven to 400 degrees F (200 degrees C). Place spaghetti squash, cut-side down, on a
baking sheet.

Bake squash in the preheated oven until cooked through, about 25 minutes. When cool enough
to handle, scoop out the strands of squash with a spoon and place in an 8-inch square baking
dish then reduce oven temperature to 350 degrees F (175 degrees C).

Cook and stir turkey sausage and onion in a large skillet over medium-high heat until turkey
is browned, 4 to 6 minutes. Remove from heat and stir pizza sauce, spinach, red bell pepper,
applesauce, basil, garlic powder, oregano, and black pepper into turkey mixture. Spread mixture
over squash in baking dish.

4. Pour eggs over turkey mixture and toss egg, turkey mixture, and squash together until egg is
just combined and bake in the preheated oven until mixture is bubbling and eggs are set, about 1
hour.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 213
Spaghetti Squash Lasagna Casserole Makes 12 Servings
Preparation: 45 min , Cook Time: 3 hrs Per Serving - Fat: 14g Protein: 18g Net Carbs: 11g
The Ketosis Cookbook
Poultry

1 large spaghetti squash basil

4 ounces chevre cheese 1 pound of bulk Italian turkey
15 ounces ricotta cheese sausage 1 small onion, finely diced
8 ounces mozzarella cheese, grated 4 large garlic cloves, minced
1 egg salt and pepper
1/4 cup grated Parmesan cheese 2 tablespoons olive oil
2 (28 ounce) cans of whole tomatoes with sliced pepperoni
1. Preheat oven to 400 degrees.

2. Hole the squash with fork and roast in oven for an hour or until it seems soft when you press
on it. Take it out and leave on counter until cool.

Meanwhile, brown turkey sausage in large pot with 1 tablespoon of olive oil, breaking it up
into small pieces. When brown add onion and half of garlic. Cook until onion is transparent and
add tomatoes breaking them up with a spoon. Partially cover and simmer over low heat for a
couple of hours, stirring occasionally. Add salt and pepper to taste.

When squash is cool, cut it in half and scoop out seeds. Scoop out the rest of the squash and
set aside in a bowl. Add rest of garlic to rest of olive oil in a big frying pan over medium heat.
When the garlic becomes fragrant add spaghetti squash and sauté for a few minutes until the
squash begins to brown. Add salt and pepper to taste.

Mix together ricotta, chevre, parmesan, egg, and half of mozzarella.

Preheat oven to 375 degrees and pour a large spoonful of sauce in the bottom of a lasagna pan
to coat. Add squash. Top the squash with the ricotta cheese mixture and top the whole thing off
with the rest of the sauce and then the rest of the mozzarella and the pepperoni. Bake for an hour
until brown and bubbling all over. Let rest for 10 minutes or so and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 214
Thai Chicken Breasts Makes 4 Servings
Preparation: 10 min , Cook Time: 25 min Per Serving - Fat: 9g Protein: 13g Net Carbs: 10g
The Ketosis Cookbook
Poultry

4 boneless skinless chicken breasts, 4 tablespoons soy sauce

pounded thin 1/2 cup brown sugar
2 1/2 tablespoons fresh grated ginger root 1/2 cup white wine vinegar
2 tablespoons chopped garlic 1 teaspoon fish sauce or 1 teaspoon
1/8 teaspoon crushed red pepper flakes anchovy paste (optional)
1/2 almond cup flour 1 cup sugar snap peas
2 tablespoons olive oil salt and pepper to taste
Combine the ginger root, garlic and red pepper flakes in a cup and set aside.

Mix flour with salt and pepper to taste and dredge chicken pieces in this.

Heat the olive oil in a large skillet. Sauté the chicken until browned on both sides and cooked
through. Remove the chicken and put in a warm dish, set aside in low oven to keep warm.
Add the ginger-garlic mixture to the skillet and sauté until lightly browned then add the soy
sauce, brown sugar, vinegar and fish sauce (if using). Now bring the mixture to a boil then
reduce the heat and simmer, stirring frequently, until the sauce reduces and thickens. Pour the
sauce over the chicken pieces in the warm serving dish and keep warm until ready to serve.

Trim and shred the sugar snap peas diagonally and just prior to serving sprinkle the top of the
chicken with the shredded snap peas.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 215
Thai Chicken Satay Makes 4 Servings
Preparation: 1 hr 10 min , Cook Time: 10 min
The Ketosis Cookbook Per Serving - Fat: 17g Protein: 11g Net Carbs: 5g
Poultry

1 pound skinless, boneless chicken breast, 1/4 teaspoon chili powder

cut into strips 10 wooden skewers, soaked in water for 30
1 tablespoon vegetable oil minutes
1 tablespoon soy sauce 1 tablespoon crunchy peanut butter
1 teaspoon tamarind paste 1 tablespoon chopped peanuts
1/2 stalk lemon grass, chopped 1/2 (14-ounce) can coconut milk
1 clove garlic, crushed 1 teaspoon red thai curry paste
1/2 teaspoon ground cumin 1/2 tablespoon fish sauce
1/2 teaspoon ground coriander 1/2 teaspoon tomato paste
1/2 tablespoon lime juice 1/2 tablespoon brown sugar
1/2 teaspoon muscovado sugar
Place vegetable oil, soy sauce, tamarind paste, lemon grass, garlic, cumin, coriander, lime
juice, muscovado sugar, and chili powder in a blender and process to a smooth paste. In a large
bowl, or a large resealable plastic bag, toss chicken strips with marinade. Refrigerate for 1 hour.

Preheat an outdoor grill for medium-high heat, and lightly oil the grate.

In a small saucepan, combine peanut butter, peanuts, coconut milk, curry paste, fish sauce,
tomato paste, and brown sugar. Cook and stir over medium-low heat until smooth. Keep warm.

Thread chicken onto skewers. Grill until no longer pink in the center, 3 to 5 minutes on each
side. Serve with peanut sauce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 216
Turkey and Quinoa Meatloaf Makes 4 Servings
Preparation: 30 min , Cook Time: 50 min Per Serving - Fat: 3g Protein: 22g Net Carbs: 8g
The Ketosis Cookbook
Poultry

1 (20-ounce) package ground turkey 2 tablespoons Worcestershire sauce

1/4 cup quinoa 1 egg
1/2 cup water 1 1/2 teaspoons salt
1 teaspoon olive oil teaspoon ground black pepper
1 small onion, chopped 2 tablespoons brown sugar
1 large clove garlic, chopped teaspoons Worcestershire sauce
1 tablespoon tomato paste 1 teaspoon water
1 tablespoon hot pepper sauce
Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low,
cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20
minutes. Set aside to cool.

Preheat an oven to 350 degrees F (175 degrees C).

Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion
has softened and turned translucent, about 5 minutes. Add the garlic and cook for another
minute; remove from heat to cool.

Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire,
egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape
into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire,
and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.

5. Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-
read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let
the meatloaf cool for 10 minutes before slicing and serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 217
Turkey Parmesan Makes 4 Servings
Preparation: 15 mins , Cook Time: 10 mins Per Serving - Fat: 9g Protein: 7g Net Carbs: 1g
The Ketosis Cookbook
Poultry

4 (1/4 lb)turkey cutlets (about 1 lb) 1/4 cup parmesan cheese

2 cups tomato sauce 2 teaspoons extra virgin olive oil
1/2 cup pignoli nut, finely chopped 1/2 cup mozzarella cheese
1/2 teaspoon Italian seasoning
Warm sauce in a small saucepan. Mix together pignoli, Italian seasoning and parmesan on a
plate. Coat both sides of cutlet with mixture, pressing to adhere.

Turn oven to a low broil.

Heat oil in a nonstick pan and cook until cutlets approximately 4 minutes per side.

Place cutlets in pan and top with sauce and mozzarella. Broil until cheese just melts.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

218
 219
Amazing Baked Ham Makes 20 Servings
Preparation: 20 min , Cook Time: 5 hrs Per Serving - Fat: 10g Protein: 22g Net Carbs: 8g
The Ketosis Cookbook
Pork

15 lbs whole bone-in ham 1/2 cup yellow mustard

1 pound brown sugar aluminum foil
1. Preheat oven to 350° F.
2. In a medium size mixing bowl, mix yellow mustard and brown sugar until you have a thick
paste.
Remove all wrappers off of ham and trim away excess fat.

Line baking pan with Aluminum foil sprayed with Pam. Place ham on foil and spread brown
sugar/mustard paste on top, fold and seal foil. Do not open again until ham is done.

Bake at 350° for 4 hours then rest for about 1 hr and carve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 220
Apple Sauce Pork Roast Makes 10 Servings
Preparation: 25 min , Cook Time: 45 min Per Serving - Fat: 12g Protein: 20g Net Carbs: 2g
The Ketosis Cookbook
Pork

1 1/2- 4 pound boneless pork top loin roast 3 medium apples, cored and cut into
(double loin, tied) wedges (about 3 cups)
3 cloves garlic, cut into thin slices 1/4 cup packed brown sugar
1 teaspoon coarse salt or regular salt 1/4 cup apple juice
1 teaspoon dried rosemary, crushed 2 tablespoons lemon juice
1/2 teaspoon coarsely ground pepper 2 teaspoons dry mustard
Preheat over to 325 degree F. Cut small slits (about 1/2 inch long and 1 inch deep) in pork
roast; insert a piece of garlic in each slit. Combine salt, rosemary, and pepper; rub onto meat
surface. Place roast on a rack in a shallow roasting pan. Insert a meat thermometer. Roast,
uncovered, for 1-1/2 to 1-3/4 hours or until the meat thermometer reaches 145 degree F. Spoon
off any grease from roasting pan.

Combine the apples, brown sugar, apple juice, lemon juice, and dry mustard. Spoon apple
mixture around roast. Roast, uncovered, for 30 to 45 minutes longer or until meat thermometer
reaches 155 degree F and meat juices are clear.

3. Transfer meat to a platter. Cover and let meat stand for 10 minutes before slicing. (The meat
temperature will rise 5 degree F during standing.) Remove the rack from the pan. Stir apple
wedges into pan juices. If desired, use a slotted spoon to remove apple wedges, and pass juices.
Makes 10 to 12 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 221
Asian Keto Chops Makes 4 Servings
Preparation: 20 min , Cook Time: 15 min Per Serving - Fat: 10g Protein: 24g Net Carbs: 0g
The Ketosis Cookbook
Pork

4 boneless pork chops 1/2 tbsp. sugar free ketchup

1 medium star anise anise extract 1/2 tbsp. chili paste
1 stalk lemongrass (peeled and diced) 1 1/2 teaspoons soy sauce
4 halved garlic cloves 1 teaspoon sesame oil
1 tbsp fish sauce 1/2 teaspoon five spice
1 tbsp almond flour 1/2 teaspoon peppercorn
Place your pork chops on a flat surface and pound to 1/2 inch thick

Halve your garlic cloves and set aside Grind the peppercorns and star anise to a fine powder
in a blender or using a mortar and pestle, add lemongrass and garlic and pound or blend until a
puree form.

Into a bowl add the puree to the fish sauce, soy sauce, sesame oil, and five spice powder and
mix well.
Put the pork chops in a tray, add the marinade, and turn to coat. Cover and marinate at room
temp for 1-2 hours.

Heat a pan to high and lightly coat your pork chops with almond flour. Add the chops to the
pan and sear them on both side, turning once. About two minutes per side.

Transfer to a cutting board and cut each pork chop into several strips.

To create a sauce, stir together the chili paste and sugar-free ketchup – easy and delicious!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 222
Asian Pineapple Grilled Pork Chops Makes 4 Servings
Preparation: 8 hrs 10 min , Cook Time: 15 min
The Ketosis Cookbook Per Serving - Fat: 3g Protein: 18g Net Carbs: 10g
Pork

4 pork chops 1/4 cup soy sauce

1 (8-ounce) can pineapple rings, juice 1/4 teaspoon garlic powder
drained and reserved 1 pinch ground black pepper
1/4 cup brown sugar
Mix together the drained pineapple juice, brown sugar, soy sauce, and garlic powder together
in a large plastic zipper bag and mix well to dissolve the sugar. Place the pork chops into the
marinade, squeeze out any air in the bag, seal it, and refrigerate overnight. Reserve the pineapple
rings.

Preheat an outdoor grill for medium heat, and lightly oil the grate.

Remove the chops from the marinade, shaking off excess, and grill until browned, the meat
is no longer pink inside, and the meat shows good grill marks, 5 to 8 minutes per side. Brush
several times with marinade and let the marinade cook onto the surface of the meat. Discard
excess marinade. While the meat is grilling, place 4 pineapple rings onto the grill, and allow to
cook until hot and the slices show grill marks; serve the chops topped with the grilled pineapple
rings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 223
Bacon Wrapped Pork Medallions Makes 4 Servings
Preparation: 10 min , Cook Time: 30 min Per Serving - Fat: 19g Protein: 22g Net Carbs: 3g
The Ketosis Cookbook
Pork

4 medallions (6-8oz) pork tenderloin 1 teaspoon dried basil

8 slices bacon teaspoon dried oregano
1 tablespoon garlic powder 2 tablespoons butter
1 teaspoon seasoned salt tablespoons olive oil
1. Preheat an oven to 400 degrees F (200 degrees C).

Place the bacon in a large, oven-safe skillet, and cook over medium-high heat, turning
occasionally, until lightly browned and still flexible, 6 to 7 minutes. Drain the bacon slices on
a paper towel-lined plate. Remove any excess bacon grease from the skillet. Combine garlic
powder, seasoning salt, basil, and oregano in a small bowl. Set aside.

Wrap the pork tenderloin with the bacon strips securing with 1 or 2 toothpicks per strip of
bacon. Slice the tenderloin between each bacon strip to create the medallions. Dip both sides of
the medallions in seasoning mix. Melt butter and oil together in the same skillet over medium-
high heat. Cook each medallion for 4 minutes on each side.

3. Place skillet into the preheated oven and bake until the pork is no longer pink in the center, 17
to 20 minutes. An instant-read thermometer inserted into the center should read 145 degrees F
(63 degrees C).

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 224
Baked Pork Chops Makes 6 Servings
Preparation: 30 min , Cook Time: 1 hr 30 min
The Ketosis Cookbook Per Serving - Fat: 21g Protein: 22g Net Carbs: 14g
Pork

6 pork chops 4 tablespoons olive oil

teaspoon garlic powder 1 (10.75 ounce) can condensed cream of
1 teaspoon seasoning salt mushroom soup
2 eggs, beaten 1/2 cup milk
1/4 cup almond flour 1/3 cup white wine
cups Italian-style seasoned bread
crumbs
Preheat oven to 350 degrees F (175 degrees C).

Rinse pork chops, pat dry, and season with garlic powder and seasoning salt to taste. Place
the beaten eggs in a small bowl. Dredge the pork chops lightly in flour, dip in the egg, and coat
liberally with bread crumbs.

Heat the oil in a medium skillet over medium-high heat. Fry the pork chops 5 minutes per side,
or until the breading appears well browned. Transfer the chops to a 9x13 inch baking dish, and
cover with foil.

Bake in the preheated oven for 1 hour. While baking, combine the cream of mushroom soup,
milk and white wine in a medium bowl. After the pork chops have baked for an hour, cover
them with the soup mixture. Replace foil, and bake for another 30 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 225
Boneless Pork Chops with Raspberry Sauce Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 19g Protein: 21 Net Carbs: 11g
The Ketosis Cookbook
Pork

4 (4 ounce) boneless pork loin chops tablespoon olive oil

1/2 teaspoon dried thyme, crushed 1/4 cup seedless raspberry jam
1/2 teaspoon dried sage, crushed 2 tablespoons orange juice
1/4 teaspoon salt tablespoons white wine vinegar
1/4 teaspoon pepper 4 sprigs fresh thyme (optional)
1 tablespoon butter
Preheat oven to 200 degrees F (95 degrees C). In a small bowl, combine crushed thyme, sage,
salt, and pepper. Rub evenly over pork chops.

Melt butter and olive oil in a nonstick skillet. Cook pork chops for 4 to 5 minutes on each side,
turning once. Remove from skillet and keep warm in preheated oven.

In the skillet, combine raspberry jam, orange juice, and vinegar. Bring to a boil, and cook for
2 to 3 minutes, or until sauce is reduced to desired consistency (sauce will thicken as it cools).
Spoon sauce onto a serving plate and top with pork chops. Garnish with sprigs of thyme.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 226
Caesar Pork Chops Makes 4 Servings
Preparation: 10 min , Cook Time: 40 min Per Serving - Fat: 9g Protein: 20g Net Carbs: 6g
The Ketosis Cookbook
Pork

1/4 cup flour 4 1/2 inch cut pork chops

1/2 teaspoon Italian seasoning 1/2 cup shredded parmesan cheese (1 oz)
1/2 cup creamy caesar salad dressing
Heat oven to 375*F. Spray a 12 X 8 inch glass baking dish with cooking spray.

In pie pan or shallow dish, mix flour and Italian seasoning. Pour dressing into another pie pan
or shallow dish. Coat both sides of each pork chop with the flour mixture; dip into dressing,
coating both sides well. Place in baking dish. Sprinkle with cheese. Discard any remaining flour
and dressing.

Bake uncovered, 35 to 40 minutes or until pork is no longer pink in center.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 227
Cumin Crusted Pork Chops Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 18g Protein: 22g Net Carbs: 3g
The Ketosis Cookbook
Pork

2 pounds pork chops salt, pepper

1/3 cup golden flaxseed 1/3 orange pepper
4 tablespoons Coconut Oil (for frying) 2/3 white onion
2 2/3 teaspoons cumin 2/3 stalks celery
1 1/3 teaspoons coriander 1/3 cup white wine
1 1/3 teaspoons cardamom salt, pepper
Season outside of pork chops with salt and pepper and in a separate bowl mix together all crust
ingredients.

Dip pork chops into the flax and spices, making sure to cover completely.

In a cast iron skillet, bring the coconut oil to temperature and add pork chops to pan. Let them
crisp on one side, then flip and reduce heat to medium-low. Continue cooking until internal
temperature of 145F.
Remove pork chops from pan and rest in foil. With remaining pan juices, add all vegetables
and season with salt and pepper. Add White Wine and sauté vegetables until soft. Serve with
extra juices. Cut into 1" strips and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 228
Easy BBQ Ribs Makes 4 Servings
Preparation: 30 min , Cook Time: 1 hr 30 min
The Ketosis Cookbook Per Serving - Fat: 25g Protein: 43g Net Carbs: 3g
Pork

2 1/2 pounds country style pork ribs 2 tablespoons salt

1 tablespoon garlic powder 1 cup keto barbeque sauce
1 teaspoon ground black pepper
Place ribs in a large pot with enough water to cover. Season with garlic powder, black pepper
and salt. Bring water to a boil, and cook ribs until tender.

Preheat oven to 325 degrees F (165 degrees C).

Remove ribs from pot, and place them in a 9x13 inch baking dish. Pour keto barbeque sauce
over ribs. Cover dish with aluminum foil, and bake in the preheated oven for 1 to 1 1/2 hours, or
until internal temperature of pork has reached 160 degrees F (70 degrees C).

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 229
Fried Chorizo With Garlic Makes 4 Servings
Preparation: 5 mins , Cook Time: 10 mins Per Serving - Fat: 23g Protein: 14g Net Carbs: 1g
The Ketosis Cookbook
Pork

4 chorizo sausages seasoning

tablespoon olive oil red pepper flakes, to taste (optional)
garlic cloves, finely minced 1/4 cup fresh flat leaf parsley, finely
1/2 teaspoon mixed dried Italian chopped
herb
Cut the sausages into 1.2 inch slices and cook t in a large heated pan, preferably non-stick,
stirring until crisp; drain on absorbent paper.

Discard the fat from pan and wipe the pan clean with kitchen paper toweling. Heat the olive
oil in the same pan; cook the sausage slices, garlic, Italian herbs and red pepper flakes (if using)
until they are heated through and serve the sausage slices on toothpicks, sprinkled with the fresh
parsley, as part of an antipasto platter.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 230
Ham & Cheese Stromboli Makes 4 Servings
Preparation: 20 min , Cook Time: 20 min Per Serving - Fat: 14g Protein: 13g Net Carbs: 4g
The Ketosis Cookbook
Pork

8 ounces ham 1 large egg

1 1/4 cups mozzarella cheese, shredded 1 teaspoon Italian seasoning
4 tbsp. almond flour 3.5 ounces Cheddar cheese
3 tbsp. coconut flour salt and pepper to taste
Preheat your oven to 400F and in a microwave melt your mozzarella cheese. About 1 minute,
then 10 second intervals, stirring occasionally.

Combine almond flour, coconut flour, and seasonings in a mixing bowl, then place melted
mozzarella on top and begin working it in. After about a minute, when the cheese has had a
chance to cool down a bit, add in your egg and combine everything together. When everything
is combined, transfer it to a flat surface with some parchment paper and lay a sheet of parchment
paper on top.

Use a rolling pin or your hand to flatten it out. Then use a pizza cutter or knife to cut diagonal
lines beginning from the edges of the dough to the center, leave a row of dough untouched about
4 inches wide. Alternate laying ham and cheddar on that uncut stretch of dough. Then lift one
section of dough at a time and lay it over the top, covering your filling.

4. Bake it for about 15-20 minutes until you see it has turned a golden brown color.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 231
Italian Spaghetti Squash Makes 4 Servings
Preparation: 15 min , Cook Time: 25 min Per Serving - Fat: 19g Protein: 22g Net Carbs: 3g
The Ketosis Cookbook
Pork

2 spaghetti squash, halved and seeded (15-ounce) can diced tomato

1/4 cup olive oil, or as needed 1 tomato, diced
salt and ground black pepper to taste cloves garlic, minced
2 Italian sausages 4 ounces baby spinach leaves
1. Preheat oven to 375 degrees F (190 degrees C). Line a baking sheet with aluminum foil.

Season squash halves with olive oil, salt, and black pepper. Place squash, cut-side down, on
prepared baking sheet.

Bake in the preheated oven until tender, about 1 hour. Cool squash for 10 minutes; scrape flesh
out of squash with a fork.

Cook and stir sausages in a skillet over medium heat until no longer pink in the center, 7 to
10 minutes. An instant-read thermometer inserted into the center should read 160 degrees F (70
degrees C).

Stir spaghetti squash, canned tomatoes, diced tomato, and garlic into skillet with sausages;
cook and stir until warmed-through, 2 to 4 minutes. Add spinach; cook and stir until spinach
wilts, 2 to 4 minutes. Season with salt and black pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 232
Keto Pizza Makes 10 Servings
Preparation: 10 min , Cook Time: 40 min Per Serving - Fat: 25 Protein: 22g Net Carbs: 5g
The Ketosis Cookbook
Pork

4 ounces cream cheese, softened garlic powder

4 eggs 2 cups mozzarella cheese
1/3 cup heavy cream 1/2 cup tomato sauce
1/4 cup grated Parmesan cheese 1 cup mozzarella cheese
1 teaspoon chives pepperoni
1/2 teaspoon Italian seasoning cooked sausage
1/2 teaspoon wet garlic or 1/4 teaspoon onions & green peppers
Preheat oven to 375 degrees F. and spray a 9X13 pan with cooking spray or oil.

Beat together cream cheese and eggs until smooth. Add cream, parmesan, chives, Italian
seasoning and garlic.

Spray a 9 X 13 pan with cooking spray or oil and place 2 cups mozzarella cheese in the bottom
of pan.

Pour the egg mixture over the cheese and bake for 30 minutes.
5. Remove from oven and spread sauce over baked mixture. Add your toppings of choice and
cover with remaining mozzerella cheese. Place back in the oven and bake until bubbly and
brown.

Let stand for 5 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 233
Santa Fe Chorizo Sausage Makes 4 Servings
Preparation: 8 hrs 10 min , Cook Time: 5 mins
The Ketosis Cookbook Per Serving - Fat: 10g Protein: 27g Net Carbs: 2g
Pork

pound boneless pork loin (cut into small 1 teaspoon sugar

pieces) 1 teaspoon dried oregano
tablespoons cider vinegar 1 teaspoon cumin
2 tablespoons chili powder 1 teaspoon salt (or to taste, i use seasoned
1 teaspoon crushed red pepper flakes (or to salt)
taste, adjust to suit heat level) 1 teaspoon fresh ground black pepper (or
3 teaspoons paprika to taste)
4 teaspoons oils 4 tablespoons fresh minced garlic
1. Combine pork and all other ingredients in a food processor; pulse until coarsely blended.

Place the mixture in a ziploc plastic bag; seal and marinate in the refrigerator for 8 hours or
overnight.

The next morning place the mixture in a skillet over med-high heat until hot; add in the pork
mixture; cook 5 minutes, or until done, stirring to crumble.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 234
Sausage Eggplant Lasagna Makes 8 Servings
Preparation: 15 min , Cook Time: 1 hr 30 min
The Ketosis Cookbook Per Serving - Fat: 23g Protein: 19g Net Carbs: 12g
Pork

2 eggplant peeled, sliced lengthwise into 1/4 1 (10-ounce) package frozen chopped
inch noodle-like strips spinach
cooking spray (olive oil spray is best) 1 cup red wine (optional) or 1 cup vodka
salt and pepper (optional)
1/2 pounds Italian 1 (28-ounce) can tomato sauce (or large jar
sausages 2 tablespoons olive sugar free sauce if you can find it)
oil (15-ounce) can diced tomatoes (for less
onions, chopped sugar, 3 chopped roma tomatoes)
cloves chopped garlic cups ricotta cheese
1 red pepper, chopped 2 eggs
1 (16-ounce) package sliced mushrooms green onions, chopped
2 tablespoons Italian seasoning (or mix 3 cups shredded mozzarella cheese
of oregano, basil and thyme) 1/2 cup Parmesan cheese
1 teaspoon fennel seed (optional)
salt and pepper (optional)
Preheat oven to 425 degrees. Spray cookie sheet, arrange eggplant slices and season with salt
and pepper. Cook slices 5 minutes on each side and then lower oven temp to 375.

Brown meat, onion and garlic in olive oil for 5 minutes then add red pepper and mushrooms,
and cook 5 minutes. Next add spinach, tomatoes, tomato sauce, spices and wine and simmer for
5-10 minutes.

Blend ricotta, egg and onion mixture and spread 1/3 of meat sauce in bottom of 9” x 13” glass
pan. Layer 1/2 eggplant slices, 1/2 ricotta, 1/3 mozzarella and parmesan and repeat. Finally
add last layer of sauce, then mozzarella and parmesan on top. Cover with foil and bake at 375
degrees for 1 hour. Then remove foil and bake or broil another 5-10 minutes until cheese is
browned. Let it rest 10 minutes before slicing.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 235
Slow Cooker Pork Loin Makes 4 Servings
Preparation: 15 min , Cook Time: 5 hrs Per Serving - Fat: 12g Protein: 45g Net Carbs: 9g
The Ketosis Cookbook
Pork

2 pounds boneless pork loin, cut into 1-inch 1/2 tart apple, peeled and diced
cubes 1/2 small onion, chopped
1/4 cup orange juice 1/2 clove garlic, minced
1/2 tablespoon curry powder 1/8 cup raisins
1/2 teaspoon chicken bouillon granules 1/8 cup flaked coconut
1/4 teaspoon ground ginger 1 tablespoon cold water
1/8 teaspoon ground cinnamon 1 tablespoon potato starch
1/4 teaspoon salt
1. Combine orange juice, curry powder, chicken bouillon, ginger, cinnamon, and salt in a slow
cooker. Stir in the apple, onion, garlic, raisins, and coconut. Place pork cubes in the sauce.

2 Whisk together the water and potato starch in a small bowl until there are no lumps; stir into
slow cooker. Cover; cook on Low until pork is very tender, 5 to 6 hours.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 236
Slow Cooker Pulled Pork Makes 10 Servings
Preparation: 30 min , Cook Time: 8 - 10 hrs
The Ketosis Cookbook Per Serving - Fat: 5g Protein: 13g Net Carbs: 11g
Pork

4 lbs pork roast (shoulder or butt) 1 (18 ounce) bottle keto barbecue sauce
2 large onions barbecue sauce, for serving (optional)
1 cup ginger ale
Slice one onion and place in crock pot. Put in the roast and cover with the other onion, sliced.
Pour over the ginger ale. Cover and cook on LOW for about 5 hours. See Note2 below regarding
amount of time needed!

Remove the meat, strain and save the onions, discard all liquid. With two forks, shred the
meat, discarding any remaining fat, bones or skin. Most of the fat will have melted away. Return
the shredded meat and the onions to the crock pot, stir in the barbecue sauce. Continue to cook
for another 3 to 5 hours on low.

Serve with Keto buns or rolls and additional barbecue sauce. Any leftovers freeze very well.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 237
Spinach, Cheese and Sausage Casserole Makes 12 Servings
Preparation: 10 mins , Cook Time: 40 mins
The Ketosis Cookbook Per Serving - Fat: 2 Protein: 12g Net Carbs: 4g
Pork

2 (16-ounce) containers low fat cottage 1 cup ground soy sausage, lightly browned
cheese 1 cup green onion, sliced
2 (10-ounce) packages frozen spinach, 8 eggs, lightly beaten
thawed and very well drained salt and pepper
2 cups shredded mozzarella cheese
Thoroughly mix all ingredients and Pour mixture into a greased 12 inch pie plate.

Bake at 350 for about 40 minutes or until center is set.

Rest for 5 or 10 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 238
Stewed Crock Pot Chops Makes 4 Servings
Preparation: 10 min , Cook Time: 5 hrs 30 min
The Ketosis Cookbook Per Serving - Fat: 9g Protein: 24g Net Carbs: 14g
Pork

4 pork chops, each about 1/2 inch thick 2 tablespoons brown sugar
2 medium onions, chopped 2 tablespoons Worcestershire sauce
2 celery ribs, chopped 1 tablespoon lemon juice
1 large green pepper, sliced beef bouillon cube
(14 1/2 ounce) can stewed tomatoes tablespoons cornstarch
1/2 cup ketchup 2 tablespoons water
tablespoons cider vinegar
Salt and pepper pork chops if desired then add all ingredients except water and cornstarch to
the crock pot.

Cook on low for 5 1/2 hours.

3. Mix cornstarch and water together and stir into crock pot. and cook 30 minutes more.

Serve over caulirice and enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 239
Sweet and Sour Pork Makes 4 Servings
Preparation: 1 hr 30 min , Cook Time: 30 min
The Ketosis Cookbook Per Serving - Fat: 35g Protein: 17g Net Carbs: 11g
Pork

1 pound pork butt, cut into 1 inch cubes white sugar (or
1 teaspoon salt Splenda) to taste
1/4 teaspoon white sugar salt to taste
1 teaspoon soy sauce 1 cup water
egg white 1/4 teaspoon salt
green onions, chopped 3/4 cup white sugar
1 quart vegetable oil for frying 1/3 cup apple cider vinegar
1/2 cup cornstarch 1/4 cup ketchup
1 tablespoon vegetable oil 1/2 teaspoon soy sauce
3 stalks celery, cut into 1/2 inch pieces (8-ounce) can pineapple chunks,
1 medium green bell pepper, cut into 1 inch undrained
pieces tablespoons cornstarch
1 medium onion, cut into wedges 1/4 cup water
Place cubed pork in a medium bowl, and season with 1 teaspoon salt, 1/4 teaspoon sugar,
and 1 teaspoon soy sauce. Mix in the egg white and green onions. Cover, and place in the
refrigerator at least 1 hour.

Heat 1 quart oil to 365 degrees F (185 degrees C) in a large, heavy saucepan or deep fryer.
Coat the pork with 1/2 cup cornstarch, and fry in the heated oil about 10 minutes, until evenly
browned. Drain on paper towels.

3 . Heat 1 tablespoon oil in a wok over medium heat. Stir in the celery, green bell pepper, and
onion, and cook until tender. Season with salt and sugar. Remove from heat, and set aside.

4. In a large saucepan, mix 1 cup water, 1/4 teaspoon salt, 3/4 cup sugar, apple cider vinegar,
ketchup, and 1/2 teaspoon soy sauce. Bring to a boil, and stir in the cooked pork, celery mixture,
and the pineapple chunks with juice. Return to boil, and mix in 2 tablespoons cornstarch and 1/4
cup water to thicken. Cook until well blended.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 240
Thai Pork Patties Makes 4 Servings
Preparation: 10 mins , Cook Time: 10 mins Per Serving - Fat: 19g Protein: 12g Net Carbs: 10g
The Ketosis Cookbook
Pork

pound ground pork minced 1/2 teaspoon chili flakes

1/4 cup breadcrumbs 2 tablespoons finely chopped shallots
tablespoons finely chopped lemongrass 1 tablespoon lemon juice
2 tablespoons fresh finely chopped basil
Mix all ingredients together with your hands and shape into four patties.

Grill or pan fan fry 3- 5 minutes on each side until done and serve on a bed of lettuce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

241
 242
Anchovy Caesar Salad Makes 4 Servings
Preparation: 20 min , Cook Time: 15 min Per Serving - Fat: 50g Protein: 3g Net Carbs: 2g
The Ketosis Cookbook
Salads

4 cloves garlic, peeled, divided 2/3 tablespoon lemon juice, or more to taste
1/2 cup mayonnaise salt to taste
1/3 anchovy fillets, minced ground black pepper to taste
tablespoons grated parmesan cheese, 2/3 cup olive oil
divided 2 2/3 cups day-old bread, cubed
2/3 teaspoon Worcestershire sauce 2/3 head romaine lettuce, torn into bite-size
2/3 teaspoon Dijon mustard pieces
1. Mince 3 cloves of garlic, and combine in a small bowl with mayonnaise, anchovies, 2
tablespoons of the Parmesan cheese, Worcestershire sauce, mustard, and lemon juice. Season to
taste with salt and black pepper. Refrigerate until ready to use.

Heat oil in a large skillet over medium heat. Cut the remaining 3 cloves of garlic into quarters,
and add to hot oil. Cook and stir until brown, and then remove garlic from pan. Add bread cubes
to the hot oil. Cook, turning frequently, until lightly browned. Remove bread cubes from oil, and
season with salt and pepper.

Place lettuce in a large bowl. Toss with dressing, remaining Parmesan cheese, and seasoned
bread cubes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 243
Asian Cucumber Salad Makes 4 Servings
Preparation: 15 min , Cook Time: 40 min Per Serving - Fat: 0g Protein: 3g Net Carbs: 10g
The Ketosis Cookbook
Salads

large cucumbers 4 tbsp. sesame oil

packets shirataki noodles 4 tbsp. rice vinegar
8 tbsp. coconut oils 4 teaspoons sesame seeds
4 medium spring onions salt and pepper to taste
1 teaspoon red pepper flakes
Rinse off the shirataki noodles very well. Make sure you get all of the excess water they were
sitting in and wash them off completely. Then set them on a paper towel to completely dry.

Bring 2 tbsp. Coconut Oil to medium-high temperature in a pan. Once pan is hot, let noodles
fry for 5-7 minutes, completely reducing in size and boiling off extra liquids. Remove from pan
and set on a paper towel to cool.

3. Slice cucumber thin, then arrange on a plate in design you want. Add the rest of the
ingredients over the cucumber and let set in the fridge for at least 30 minutes. Sprinkle fried
shirataki noodles over the top!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 244
Asparagus and Shrimp Salad Makes 4 Servings
Preparation: 20 min , Cook Time: 10 min Per Serving - Fat: 0g Protein: 18g Net Carbs: 7g
The Ketosis Cookbook
Salads

1 pound fresh or frozen medium shrimp in 1 tablespoon white wine vinegar

shells 1 clove garlic, minced
1/2 teaspoon finely shredded orange peel 1 teaspoon chopped fresh tarragon
2 tablespoons orange juice 1/4 teaspoon salt
1 pound fresh asparagus, trimmed 1/4 teaspoon ground black pepper
3 oranges 6 cups torn mixed salad greens
orange juice (optional) 1/4 cup sliced green onions
1 tablespoon olive oil or salad oil
Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp;
pat dry with paper towels. In a large saucepan, bring 4 cups water to boiling. Add shrimp;
reduce heat. Simmer, uncovered, for 1 to 3 minutes or until shrimp are opaque. Drain in
colander. Rinse with cold water; drain again. Transfer shrimp to a bowl. Add orange peel and the
2 tablespoons orange juice; toss gently to coat.
In a covered medium saucepan, cook asparagus in a small amount of boiling water for 4 to 6
minutes or until crisp-tender. Drain in colander. Rinse with cold water; drain again.

Peel oranges. Working over a bowl, cut oranges into sections; reserve 1/3 cup of the juice. (If
necessary, add additional orange juice to make 1/3 cup.) In a small bowl, whisk together the 1/3
cup orange juice, the oil, vinegar, garlic, tarragon, salt, and pepper.

In a large bowl, combine shrimp, asparagus, orange sections, greens, and green onions. Pour
dressing over all; toss gently to coat.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 245
Avocado Cobb Salad Makes 4 Servings
Preparation: 20 min , Cook Time: 30 min Per Serving - Fat: 7g Protein: 13g Net Carbs: 4g
The Ketosis Cookbook
Salads

4 slices bacon 1/2 cup blue cheese, crumbled

2 eggs 2/3 avocado - peeled, pitted and diced
2 1/2 cups iceberg lettuce, shredded 2 green onions, chopped
2 cups chopped, cooked chicken meat 2/3 (8-ounce) bottle ranch-style salad
1 1/3 tomatoes, seeded and chopped dressing
Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover,
remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water,
cool, peel and chop.

Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain,
crumble and set aside.

3. Divide shredded lettuce among individual plates. next, evenly divide and arrange chicken,
eggs, tomatoes, blue cheese, bacon, avocado and green onions in a row on top of the lettuce.

3. Drizzle with your favorite dressing and enjoy.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 246
Avocado Salad Makes 4 Servings
Preparation: 10 min , Cook Time: 5 min Per Serving - Fat: 4g Protein: 1g Net Carbs: 2g
The Ketosis Cookbook
Salads

1 1/3 avocados - peeled, pitted and diced 1/6 cup chopped fresh cilantro
2/3 sweet onion, chopped 1/3 lime, juiced
2/3 green bell pepper, chopped salt and pepper to taste
2/3 large ripe tomato, chopped
1. In a medium bowl, combine avocados, onion, bell pepper, tomato, cilantro and lime juice.
Gently toss until evenly coated. Season with salt and pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 247
Basil, Chicken, and Tomato Salad Makes 4 Servings
Preparation: 10 min Per Serving - Fat: 19g Protein: 24g Net Carbs: 5g
The Ketosis Cookbook
Salads

3 - 4 large tomatoes 1 lime, quartered

1 1/2 pounds deli-roasted chicken 1/2 cup small fresh basil leaves
1 avocado, halved, seeded, peeled, and salt
sliced cracked black pepper
1/4 cup olive oil
Cut tomatoes into wedges and divide among four serving plates. Use two forks to pull chicken
meat from bones and shred into large pieces. Discard bones and skin.

Arrange chicken and avocado slices on tomatoes. Drizzle with olive oil. Squeeze lime
quarters over all. Sprinkle with basil, salt, and pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 248
Belgian Endive Salad Makes 4 Servings
Preparation: 10 mins Per Serving - Fat: 11g Protein: 1g Net Carbs: 4g
The Ketosis Cookbook
Salads

1/3 tart green apples, peeled and cut into 2 2/3 tablespoons olive oil
1/2 inch cubes 2/3 tablespoon lemon juice
belgian endive, thinly sliced crosswise 2/3 teaspoon minced garlic
1 1/3 tablespoons almonds, peeled and 1/6 teaspoon salt (pinch)
shelled
Mix apple, endives and almonds together in a bowl.

Mix the oil, lemon juice, garlis and salt together in a small bowl and pour on salad.

Toss thoroughly and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 249
Blue Cheese Steak Salad Makes 4 Servings
Preparation: 30 min , Cook Time: 15 min Per Serving - Fat: 40g Protein: 54g Net Carbs: 10g
The Ketosis Cookbook
Salads

1 3/4 pounds beef sirloin steak 3/4 cup crumbled blue cheese
1/3 cup olive oil 8 cups romaine lettuce - rinsed, dried, and
3 tablespoons red wine vinegar torn into bite-size pieces
2 tablespoons lemon juice 2 tomatoes, sliced
1 clove garlic, minced 1 small green bell pepper, sliced
1/2 teaspoon salt 1 carrot, sliced
1/8 teaspoon ground black pepper 1/2 cup sliced red onion
1 teaspoon Worcestershire sauce 1/4 cup sliced pimento-stuffed green olives
1. Preheat grill for high heat.

Lightly oil grate. Place steak on grill and cook for 3 to 5 minutes per side or until desired
doneness is reached. Remove from heat and let sit until cool enough to handle. Slice steak into
thin slices.

In a small bowl, whisk together the olive oil, vinegar, lemon juice, garlic, salt, pepper and
Worcestershire sauce. Mix in the cheese. Cover and place dressing in refrigerator.

Place the lettuce, tomato, pepper, onion and olives on chilled plates and top with steak and
drizzle with dressing.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 250
Broccoli Salad With Bacon Makes 10 Servings
Preparation: 20 min , Cook Time: 5 min Per Serving - Fat: 20g Protein: 3g Net Carbs: 2g
The Ketosis Cookbook
Salads

dressing: 2 tablespoons dried currants or raisins

3/4 cup mayonnaise chopped into small pieces
1 1/2 tablespoons lemon juice (4 1/2 salad:
teaspoons, or to taste) 2 large stalks of broccoli chopped (around 5
1 tablespoon splenda cups)
salt and pepper (to taste) 1/2 pound bacon cooked and chopped
1/4 cup finely chopped onion 1/4 cup sunflower seed (not salted)
In a large bowl, mix together 3/4 cup mayonnaise, 4 1/2 teaspoons lemon juice or to taste, 1
tablespoon sugar substitute, preferably zero carb, and a pinch each of salt and pepper (adjust to
taste). Add 1/4 cup finely chopped onion and 2 tablespoons dried currants or raisins chopped
into small pieces.

Blanch 2 large stalks of broccoli (chopped to equal about 5 cups of flowerettes and peeled
stem) by either boiling it or microwaving it for 1 to 2 minutes. It should still be crunchy, just not
as hard as when it's raw. Quickly cool it in ice water, or by running it under cold tap water.

Add the blanched broccoli, 1/2 pound bacon cooked until crisp, drained and chopped, and 1/4
cup unsalted sunflower seeds together in a large bowl and mix well.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 251
Candied Salmon Salad with Ginger Honey
Dressing Makes 4 Servings
Preparation: 20 min , Cook Time: 10 min Per Serving - Fat: 16g Protein: 40g Net Carbs: 11g
The Ketosis Cookbook
Salads

2 garlic cloves, minced head of romaine lettuce, chopped

1 shallot, minced 3 mandarin oranges, peeled
2 teaspoons grated ginger package of cole slaw mix (carrots, red
2 tablespoons honey cabbage, green cabbage)
1 teaspoon Cholula green onions, chopped
teaspoon sesame oil sliced almonds
tablespoons coconut aminos 1 tablespoon black sesame seeds
tablespoons rice wine vinegar or coconut 4 Fillets salmon
vinegar pinch of salt
1/4 cup olive oil 3 tablespoons sriracha
pinch of salt and pepper
Preheat oven to 425 degrees and line a baking sheet with foil.

Place all dressing ingredients in a jar, close and shake well. Refrigerate while you finish the
rest of the salad. Then, add your salad in a large serving bowl and set aside. Finally mix together
sriracha and honey.

Place salmon filets on baking sheet and sprinkle with salt. Use a brush to brush on the
sriracha/honey mixture onto all the filets. Place in oven to bake for 8-10 minutes (this will
depend on the thickness of your filets) to cook until medium.

Make your salad by pouring your dressing onto the salad (whatever amount you prefer) and
toss, top with salmon, green onions, sliced almonds and black sesame seeds.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 252
Caprese Salad Makes 4 Servings
Preparation: 10 min , Cook Time: 5 min Per Serving - Fat: 18g Protein: 22g Net Carbs: 5g
The Ketosis Cookbook
Salads

2 fresh tomatoes 6 tbsp. olive oil

12 ounces fresh mozzarella cheese fresh cracked black pepper
1/2 cup fresh basil, chopped kosher salt
In a food processor, pulse chopped fresh basil leaves with Olive Oil to make the Basil Paste.

Slice tomato into 1/4" slices and cut Mozzarella into 1 oz. Slices.

Assemble caprese salad by layering tomato, mozzarella, and basil paste. Season with salt,
pepper, and extra olive oil.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 253
Caribbean Couscous Salad Makes 4 Servings
Preparation: 20 min , Cook Time: 10 min Per Serving - Fat: 4g Protein: 1g Net Carbs: 0g
The Ketosis Cookbook
Salads

2/3 cup water 2 tablespoons thinly sliced green onions

1/2 cup whole wheat couscous 1/2 recipe ginger-lime vinaigrette
1/2 ounce can black beans, rinsed and 2 tablespoons snipped fresh cilantro
drained 1 1/2 tablespoons lime juice
1 cup coarsely shredded fresh spinach 1 tablespoon canola oil
1/2 medium red sweet pepper, seeded and 3/4 teaspoon grated fresh ginger or 1/2
coarsely chopped teaspoon ground ginger
1/2 medium mango, peeled, seeded, and 1/16 teaspoon salt
chopped 1/16 teaspoon cayenne pepper
In a medium saucepan, bring the water to boiling. Remove from heat. Stir in couscous; cover
and let stand for 5 minutes. Fluff with a fork. Let stand at room temperature about 10 minutes or
until cool.

In a large bowl, stir together beans, spinach, sweet pepper, mango, and green onions. Add
couscous and Ginger-Lime Vinaigrette. Toss to coat. Serve immediately or cover with plastic
wrap or foil and chill in the refrigerator for up to 24 hours.

Lime Ginger Vinaigrette

1. In a small bowl whisk together cilantro, lime juice, canola oil, ginger, salt, and cayenne
pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 254
Chicken Enchilada Mango Salad Makes 4 Servings
Preparation: 5 mins Per Serving - Fat: 4g Protein: 8g Net Carbs: 0g
The Ketosis Cookbook
Salads

2 small head of hearts Romaine lettuce 1 avocado, diced

2 cups cold leftover enchilada chicken sprinkle of salt and pepper
2 mangos, peeled and diced
1. Chop romaine and place in a bowl. Layer enchilada chicken, mango and avocado and salt and
pepper to taste.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 255
Chicken Waldorf Salad Makes 4 Servings
Preparation: 20 min , Cook Time: 15 min Per Serving - Fat: 41g Protein: 9g Net Carbs: 6g
The Ketosis Cookbook
Salads

2/3 cup mayonnaise 2 red apples, cored &, diced

2 tablespoons lemon juice 2/3 cup sliced celery
1/2 teaspoon salt 1/2 cup chopped walnuts
1/4 teaspoon ground pepper 1/2 cup sliced seedless grape
16 ounces diced cooked chicken breasts
Season the chicken breasts lightly with salt and pepper and grill. Dice and set aside.

In a bowl, combine the mayonnaise, lemon juice, salt and pepper. Add the chicken, apples,
grapes and celery and toss to coat. Cover and chill.

Sprinkle with walnuts just before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 256
Cranberry Chicken Salad Makes 4 Servings
Preparation: 15 min Per Serving - Fat: 21g Protein: 6g Net Carbs: 10g
The Ketosis Cookbook
Salads

1 1/3 cups cubed, cooked chicken meat 2/3 green onion, chopped
1/3 cup mayonnaise 1/6 cup minced green bell pepper
1/3 teaspoon paprika 1/3 cup chopped pecans
1/2 cup dried cranberries 1/3 teaspoon seasoning salt
1/3 cup chopped celery ground black pepper to taste
1. In a medium bowl, mix together mayonnaise with paprika and seasoned salt. Blend in dried
cranberries, celery, bell pepper, onion, and nuts. Add chopped chicken, and mix well. Season
with black pepper to taste. Chill 1 hour.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 257
Cranberry Spinach Salad Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 22g Protein: 9g Net Carbs: 8g
The Ketosis Cookbook
Salads

1/2 tablespoon butter 1/4 cup Splenda

3/8 cup almonds, blanched and slivered 1 teaspoon minced onion
1/2 pound spinach, rinsed and torn into 1/8 teaspoon paprika
bite-size pieces 1/8 cup white wine vinegar
1/2 cup dried cranberries 1/8 cup cider vinegar
1 tablespoon toasted sesame seeds 1/4 cup vegetable oil
1/2 tablespoon poppy seeds
In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until
lightly toasted. Remove from heat, and let cool.

In a medium bowl, whisk together the sesame seeds, poppy seeds, splenda, onion, paprika,
white wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving.

In a large bowl, combine the spinach with the toasted almonds and cranberries.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 258
Delicious Crab Salad Makes 8 Servings
Preparation: 15 min , Cook Time: 8 hrs Per Serving - Fat: 15g Protein: 6g Net Carbs: 2g
The Ketosis Cookbook
Salads

1 pound imitation crabmeat, flaked 1/3 cup mayonnaise

1/2 cup finely chopped celery 1 tablespoon white sugar
1/2 cup ranch salad dressing 1 teaspoon minced fresh parsley
1. Gently mix flaked imitation crab, celery, ranch dressing, mayonnaise, sugar, and parsley in a
salad bowl until thoroughly combined. Refrigerate overnight and stir again just before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 259
Easy Bacon Egg Avocado Tomato Salad Makes 4 Servings
Preparation: 15 min Per Serving - Fat: 18g Protein: 10g Net Carbs: 8g
The Ketosis Cookbook
Salads

4 ripe avocados, chopped into chunks juice from one lemon wedge
8 boiled eggs, chopped into chunks 8 cooked pieces of bacon, crumbled
4 1 medium-sized tomatoes, chopped into (optional)
chunks salt and pepper to taste
1. Mix all ingredients together, stirring not too much, but just enough to make some of the
avocado and egg into mush.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 260
Island Spinach Salad Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 27g Protein: 9g Net Carbs: 9g
The Ketosis Cookbook
Salads

3 eggs 1/2 teaspoon salt

1/4 pound bacon 1/2 cup vegetable oil
pound spinach, rinsed and chopped 2 1/2 tablespoons cider vinegar
1 1/3 ounces croutons (keto bread) 1/4 teaspoon ground black pepper
tablespoons sliced fresh mushrooms 1/2 teaspoon celery seed
1/2 onion, chopped 1 1/2 teaspoons prepared Dijon-
5 1/2 tablespoons Splenda style mustard
1. Place eggs in a saucepan and cover completely with cold water. Bring water to a boil. Cover,
remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water,
and cool. Once cool, peel and chop.

Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain,
crumble and set aside.

Prepare the dressing in a blender by combining the onion, sugar, salt, oil, vinegar, pepper,
celery seed and Dijon mustard. Blend until smooth. Then combine the eggs, bacon, spinach,
croutons and mushrooms in a large salad bowl. Toss to mix. Pour enough dressing over salad to
lightly coat. Toss and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 261
Key West Salad Makes 4 Servings
Preparation: 1 hr 20 min , Cook Time: 10 min
The Ketosis Cookbook Per Serving - Fat: 5g Protein: 4g Net Carbs: 12g
Salads

2 1/2 cups leaf lettuce - rinsed, dried, and 2/3 cup cherry tomato, halved
torn into bite-size pieces 5 1/2 tablespoons raisins
5 1/3 ounces fresh strawberries, sliced 2 1/2 tablespoons toasted slivered almonds
5 1/3 ounces fresh blueberries 2 1/2 tablespoons chopped red onions
2/3 mango, peeled, seeded, and cut into 2 1/2 slices bacon
strips
Toss the lettuce, strawberries, blueberries, mango, tomatoes, raisins, almonds, and onions
together in a salad bowl. Cover, and refrigerate at least 1 hour to allow the flavors to mingle. Do
not refrigerate more than 4 hours.

Place the bacon in a large, deep skillet, and cook over medium-high heat, turning occasionally,
until crisp and evenly browned, about 10 minutes. Drain the bacon slices on a paper towel-lined
plate. Crumble and sprinkle over the salad to serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 262
Lemon Cucumber Salad Makes 4 Servings
Preparation: 5 min , Cook Time: 15 min Per Serving - Fat: 1g Protein: 2g Net Carbs: 7g
The Ketosis Cookbook
Salads

2 cucumbers, very thinly sliced salt and pepper, to taste

1 red onion, very thinly sliced 1/2 teaspoon sugar
2 tablespoons lemon juice 1 teaspoon chopped fresh dill
2 tablespoons yogurt
Mix cucumbers and onions together in a bowl.

In a separate bowl mix the rest of ingredients together then add to the cucumbers, chill till very
cold & serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 263
Quick Crab Salad Makes 4 Servings
Preparation: 10 mins Per Serving - Fat: 22g Protein: 2g Net Carbs: 8g
The Ketosis Cookbook
Salads

2 (8-ounce) package imitation crabmeat 1/2 teaspoon dill weed

4 green onions 2 teaspoons horseradish
1/2 cup celery chopped 4 cups 2 -3 salad greens
1 tablespoon lemon juice 2 teaspoons parsley
1/2 cup mayonnaise 2 lemons cut into wedges
1. Cut crab into bite-sized pieces.
Combine the crab with the onions, celery, lemon juice, mayonnaise, dill weed and horseradish;
mix well.

Divide crab mixture among the plates; sprinkle with the parsley, add lemon wedges and serve!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 264
Salmon Salad Makes 4 Servings
Preparation: 15 min Per Serving - Fat: 20g Protein: 23g Net Carbs: 1g
The Ketosis Cookbook
Salads

2 (6-ounce) cans pink salmon, drained 3/4 teaspoon lemon juice

1/2 cup finely sliced green onions 3/4 teaspoon dried dill
1/2 cup finely chopped celery 3/4 teaspoon seasoned salt
1/4 cup mayonnaise
1. In a bowl, combine salmon, green onions, celery, mayonnaise, and lemon juice. Season with
dill and salt. Mix well.

Serve on a bed of lettuce with avocado slices.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 265
Strawberry Spinach Salad Makes 4 Servings
Preparation: 1 hr 10 min , Cook Time: 10 min
The Ketosis Cookbook Per Serving - Fat: 33g Protein: 5g Net Carbs: 6g
Salads

2 tablespoons sesame seeds 1 tablespoon minced red onion

1 tablespoon poppy seeds 10 ounces fresh spinach - rinsed, dried and
1/2 cup Splenda torn into bite-size pieces
1/2 cup olive oil 1 quart strawberries - cleaned, hulled and
1/4 cup distilled white vinegar sliced
1/4 teaspoon paprika 1/4 cup almonds, blanched and slivered
1/4 teaspoon Worcestershire sauce
In a medium bowl, whisk together the sesame seeds, poppy seeds, Splenda, olive oil,
vinegar, paprika, Worcestershire sauce and onion. Cover, and chill for one hour.

In a large bowl, combine the spinach, strawberries and almonds. Pour dressing over salad, and
toss. Refrigerate 10 to 15 minutes before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 266
Tabbouleh Makes 4 Servings
Preparation: 10 min , Cook Time: 1 hr Per Serving - Fat: 2g Protein: 2g Net Carbs: 9g
The Ketosis Cookbook
Salads

1/4 cup bulgur 1 onion, finely diced

1/2 cup boiling water 2 teaspoons olive oil
1 cup chopped parsley 1 lemon, juiced
1/4 cup chopped fresh mint leaves salt to taste
5 tomatoes, diced
Place the bulgur in a small mixing bowl. Add the boiling water, mix and cover with a towel;
Let stand for 1 hour. Drain any excess water.

Combine the parsley, mint, tomatoes, onion, olive oil, lemon juice and salt. Add the bulgur;
mix well and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 267
Tangy Roquefort Pear Salad Makes 4 Servings
Preparation: 20 min , Cook Time: 10 min Per Serving - Fat: 21g Protein: 2g Net Carbs: 11g
The Ketosis Cookbook
Salads

2/3 head leaf lettuce, torn into bite-size 2/9 cup olive oil
pieces 2 tablespoons red wine vinegar
pears - peeled, cored and chopped 1 teaspoon white sugar
1/3 ounces roquefort cheese, crumbled 1 teaspoon prepared mustard
2/3 avocado - peeled, pitted, and diced 2/3 clove garlic, chopped
1/3 cup thinly sliced green onions 1/3 teaspoon salt
1/6 cup white sugar fresh ground black pepper to taste
1/3 cup pecans
In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring
gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed
paper. Allow to cool, and break into pieces.

Make the dressing by blending oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic,
salt, and pepper.

In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour
dressing over salad, sprinkle with pecans, and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 268
Tropical Chicken Salad Wraps Makes 4 Servings
Preparation: 20 min , Cook Time: 20 min Per Serving - Fat: 17g Protein: 7g Net Carbs: 5g
The Ketosis Cookbook
Salads

2 cups shredded cooked chicken breasts 1 tablespoon lime juice

2 cups finely shredded napa cabbage 1 tablespoon chopped fresh cilantro
8 ounce can crushed pineapple, drained 1 teaspoon jamaican jerk seasoning
1/3 cup light mayonnaise 8 leaves bibb or boston lettuce
tablespoons flaked coconut, toasted lime wedges (optional)
In a large bowl combine chicken, shredded cabbage, drained pineapple, mayonnaise, coconut,
lime juice, cilantro, and Jamaican jerk seasoning.

Divide chicken mixture between leaves. Fold in sides and roll up. Secure with toothpicks, if
needed. Serve with lime wedges, if desired.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 269
Tuna Salad Makes 4 Servings
Preparation: 10 min Per Serving - Fat: 3g Protein: 2g Net Carbs: 1g
The Ketosis Cookbook
Salads

1 (7-ounce) can white tuna, drained and 1/8 teaspoon dried minced onion flakes
flaked 1/4 teaspoon curry powder
6 tablespoons mayonnaise or salad dressing 1 tablespoon dried parsley
1 tablespoon Parmesan cheese 1 teaspoon dried dill weed
3 tablespoons sweet pickle relish 1 pinch garlic powder
1. In a medium bowl, stir together the tuna, mayonnaise, Parmesan cheese, and onion flakes.
Season with curry powder, parsley, dill and garlic powder. Mix well and serve with crackers or
on a sandwich.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 270
Warm Kale and Avocado Salad with Lemon
Dijon Vinaigrette Makes 4 Servings
Preparation: 25 min , Cook Time: 15 min Per Serving - Fat: 15g Protein: 0g Net Carbs: 1g
The Ketosis Cookbook
Salads

salad tablespoon crumbled feta cheese

2/3 cup quinoa dressing
1 1/3 cups water 1/4 cup olive oil
1 bunch kale, torn into bite-sized pieces tablespoons lemon juice
1/2 avocado - peeled, pitted, and diced 1 1/2 tablespoons Dijon
1/2 cup chopped cucumber mustard 3/4 teaspoon sea salt
1/3 cup chopped red bell pepper 1/4 teaspoon ground black pepper
2 tablespoons chopped red onions
Bring the quinoa and 1 1/3 cup water to a boil in a saucepan. Reduce heat to medium-low,
cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20
minutes. Set aside to cool.

Place kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover saucepan with
a lid and steam kale until hot, about 45 seconds; transfer to a large plate. Top kale with quinoa,
avocado, cucumber, bell pepper, red onion, and feta cheese.

Whisk olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until
the oil blends into the dressing; pour over the salad.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

271
 272
Alfredo Sauce Makes 4 Servings
Preparation: 5 min , Cook Time: 5 min Per Serving - Fat: 28g Protein: 8g Net Carbs: 12g
The Ketosis Cookbook
Sauces & Marinades

1/2 cup butter 2 cups milk

1 (8-ounce) package cream cheese 6 ounces grated Parmesan cheese
2 teaspoons garlic powder 1/8 teaspoon ground black pepper
1. Melt butter in a medium, non-stick saucepan over medium heat. Add cream cheese and
garlic powder, stirring with wire whisk until smooth. Add milk, a little at a time, whisking to
smooth out lumps. Stir in Parmesan and pepper. Remove from heat when sauce reaches desired
consistency. Sauce will thicken rapidly, thin with milk if cooked too long.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 273
Carolina Barbecue Sauce Makes 16 Servings
Preparation: 15 min , Cook Time: 40 min Per Serving - Fat: 4g Protein: 0g Net Carbs: 0g
The Ketosis Cookbook
Sauces & Marinades

2 2/3 cups Dijon 2 2/3 teaspoons ground white peppers

mustard 1 1/3 cups 2/3 teaspoon cayenne pepper
splenda 1/3 teaspoons soy sauce
2 cups cider vinegar 5 1/3 tablespoons butter
5 1/3 tablespoons chili powder 2/3 tablespoons liquid smoke flavoring
2 2/3 teaspoons ground black pepper
In a saucepan over medium heat, stir together the mustard, sweetener, cider vinegar, chili
powder, black pepper, white pepper, and cayenne pepper. Simmer for 30 minutes.

Stir in the soy sauce, butter, and liquid smoke; simmer for 10 more minutes. Cool completely,
and refrigerate overnight to blend flavors before using.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 274
Chicken Marinade
Preparation: 10 min , Cook Time: varies Per Serving - Fat: 10g Protein: 3g Net Carbs: 4g
The Ketosis Cookbook
Sauces & Marinades

1 1/2 cups vegetable oil 2 tablespoons dry mustard

3/4 cup soy sauce 1 teaspoon salt
1/2 cup Worcestershire sauce 1 tablespoon black pepper
1/2 cup red wine vinegar 1 1/2 teaspoons finely minced fresh parsley
1/3 cup lemon juice
1. In a medium bowl, mix together oil, soy sauce, Worcestershire sauce, wine vinegar, and lemon
juice. Stir in mustard powder, salt, pepper, and parsley. Use to marinate chicken before cooking
as desired. The longer you marinate, the more flavor it will have.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 275
Cilantro Cream Sauce Makes 8 Servings
Preparation: 10 min Per Serving - Fat: 21g Protein: 4g Net Carbs: 9g
The Ketosis Cookbook
Sauces & Marinades

2 (8-ounce) packages cream cheese, softened1 teaspoon ground cumin

2 tablespoons sour cream 4 teaspoons garlic powder
2 (7-ounce) cans tomatillo salsa 2 bunches fresh cilantro, chopped
2 teaspoons freshly ground black pepper 2 tablespoons fresh lime juice
2 teaspoons celery salt
1. Combine cream cheese, sour cream, salsa, pepper, celery salt, cumin, garlic powder, cilantro
and lime juice in a blender or food processor. Blend until smooth and creamy. Place in a serving
bowl.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 276
Creamy Cucumber Sauce Makes 4 Servings
Preparation: 40 min , Cook Time: 20 min Per Serving - Fat: 1g Protein: 3g Net Carbs: 3g
The Ketosis Cookbook
Sauces & Marinades

1 (6-ounce) container plain yogurt 1 teaspoon dried dill weed

1/2 cucumber peeled, seeded, and finely salt
chopped pepper
1. In a small bowl combine yogurt, cucumber, dill, salt, pepper and mayonnaise and mix well.
Chill for at least 30 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 277
Easy Cranberry Sauce Makes 10 Servings
Preparation: 5 min , Cook Time: 10 min Per Serving - Fat: 0g Protein: 1g Net Carbs: 4g
The Ketosis Cookbook
Sauces & Marinades

12 ounces cranberries 1 cup orange juice

1 cup Splenda
1.In a medium sized saucepan over medium heat, dissolve the splenda in the orange juice. Stir in
the cranberries and cook until the cranberries start to pop (about 10 minutes). Remove from heat
and place sauce in a bowl. Cranberry sauce will thicken as it cools.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 278
Fish Hater Fish Marinade Makes 4 Servings
Preparation: 5 min , Cook Time: 2 hrs Per Serving - Fat: 28g Protein: 0g Net Carbs: 0g
The Ketosis Cookbook
Sauces & Marinades

1/2 cup olive oil 2/3 shallot, minced

2 teaspoons lemons juice (you can leave this 1 1/3 teaspoons basil
out and give each person a lemon wedge 1 teaspoon salt
instead if you like) 1 1/3 teaspoons pepper
2 large garlic cloves, minced 1/2 dash paprika
Whisk all ingredients together and pour over your fish of choice. I put the fish and marinade in
a Ziplock and store it in the fridge.

Marinate for at least 1 hour.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 279
Honey-Dijon- Dill Salmon Marinade Makes 4 Servings
Preparation: 2 hr , Cook Time: 15 min Per Serving - Fat: 12g Protein: 0g Net Carbs: 8g
The Ketosis Cookbook
Sauces & Marinades

1/2 cup olive oil 4 garlic cloves (minced or chopped)

1/4 cup honey 2 teaspoons dill (fresh is best)
1/4 cup Dijon
mustard
Mix Olive oil, honey, Dijon mustard, dill and garlic together and marinate for at least 2 hours,
turning occasionally.

Shake of excess and grill.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 280
Killer Steak Marinade Makes 8 Servings
Preparation: 15 min , Cook Time: 8 hrs Per Serving - Fat: 14g Protein: 1g Net Carbs: 4g
The Ketosis Cookbook
Sauces & Marinades

1/3 cup soy sauce 3 tablespoons dried basil

1/2 cup olive oil 1 1/2 tablespoons dried parsley flakes
1/3 cup fresh lemon juice 1 teaspoon ground white pepper
1/4 cup Worcestershire sauce 1/4 teaspoon hot pepper sauce (optional)
1 1/2 tablespoons garlic powder 1 teaspoon dried minced garlic (optional)
Mix the soy sauce, olive oil, lemon juice, Worcestershire sauce, garlic powder, basil, parsley,
and pepper in a bowl. Add hot pepper sauce and garlic, if desired. Blend on high speed for 30
seconds until thoroughly mixed.

Pour marinade over desired type of meat. Cover, and refrigerate for up to 8 hours.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 281
Old Italy Marinara Sauce Makes 8 Servings
Preparation: 15 min , Cook Time: 30 min Per Serving - Fat: 11g Protein: 2g Net Carbs: 8g
The Ketosis Cookbook
Sauces & Marinades

2 (14.5-ounce) cans stewed tomatoes 1/4 teaspoon ground black pepper

1 (6-ounce) can tomato paste 6 tablespoons olive oil
4 tablespoons chopped fresh parsley 1/3 cup finely diced onion
1 clove garlic, minced 1/2 cup white wine
1 teaspoon dried oregano dash basil
1 teaspoon salt
In a food processor place Italian tomatoes, tomato paste, chopped parsley, minced garlic,
oregano, basil, salt, and pepper. Blend until smooth.

In a large skillet over medium heat sauté the finely chopped onion in olive oil for 2 minutes.
Add the blended tomato sauce and white wine.

Simmer for 30 minutes, stirring occasionally.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 282
Romesco Sauce Makes 10 Servings
Preparation: 10 min , Cook Time: 25 min Per Serving - Fat: 19g Protein: 5g Net Carbs: 6g
The Ketosis Cookbook
Sauces & Marinades

6 roma (plum) tomatoes, halved 1/2 cup toasted whole almonds

1 large red bell pepper, quartered 1/2 cup red wine vinegar
3/4 cup garlic 1/2 teaspoon spanish paprika
2/3 cup olive oil 1 pinch crushed red pepper flakes, or to
kosher salt to taste taste
1 slice bread
Preheat an oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil.

Place the tomatoes, bell pepper, and garlic cloves onto the prepared baking sheet. Brush the
vegetables with some of the olive oil, then sprinkle with kosher salt. Bake in the preheated oven
until the garlic has turned golden brown, 15 to 20 minutes. Remove from the oven, and allow to
cool for 10 minutes. While the vegetables are cooling, bake the bread slice on one of the oven
racks until golden brown. Remove and allow to cool.

Scrape the vegetables and any juices from the pan into a food processor or blender. Break
the bread into pieces, and add to the food processor along with the toasted almonds, vinegar,
paprika, and red pepper flakes. Puree until finely ground, then drizzle in the remaining olive oil
with the machine running. Season to taste with additional salt if necessary.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 283
Salsa Verde Makes 16 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 0g Protein: 1g Net Carbs: 0g
The Ketosis Cookbook
Sauces & Marinades

pounds tomatillos, husked 1/2 teaspoon ground cumin

2 fresh jalapeno peppers 1 dash black pepper
cloves garlic, peeled 1 teaspoon chicken bouillon granules, or
1 dash cloves salt
Place tomatillos, jalapenos, and garlic in a large pot. Pour in just enough water to cover the
tomatillos; they will float, so press them down with your hand as you measure the water. Bring
to a boil over high heat, then reduce heat to medium-low and simmer until the color of the
tomatillos lightens to a yellow color, about 10 minutes. Remove from heat, and allow to cool for
about 10 minutes.

Strain the tomatillos, reserving the water. Place into the bowl of a blender; add the cloves,
cumin, pepper, and chicken bouillon. Puree until smooth, use the reserved water as needed to
adjust the consistency.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 284
Santa Fe Medium Chunky Salsa Makes 32 Servings
Preparation: 45 min , Cook Time: 30 min Per Serving - Fat: 1g Protein: 1g Net Carbs: 2g
The Ketosis Cookbook
Sauces & Marinades

2 2/3 cups tomatoes, peeled, chopped and 2/3 teaspoon pepper

drained 2 teaspoons canning salt
3/4 cup onion, chopped 2 tablespoons sugar
1/2 cup green pepper 2 tablespoons vinegar
5 1/2 tablespoons jalapeno pepper, chopped 1/3 (15-ounce) can tomato sauce
2 garlic cloves, minced 1/3 (12-ounce) can tomato paste
2/3 teaspoon cumin
1. Mix all together and bring to a slow boil for 10 minutes. Serve or save excess in jars by
sealing in jars and cook in hot water bath for 10 minute.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 285
Smooth Rum Sauce Makes 5 Servings
Preparation: 5 min , Cook Time: 5 min Per Serving - Fat: 3g Protein: 1g Net Carbs: 11g
The Ketosis Cookbook
Sauces & Marinades

1 tablespoon butter 1/2 cup milk

1/2 tablespoon cornstarch 1 1/2 tablespoons white or dark rum
1/4 cup sugar
1. Melt butter in a small saucepan over medium heat. Mix together the sugar and cornstarch,
and stir into the butter. Pour in milk, and cook stirring frequently until the mixture begins to
boil. Continue cooking until thick, stirring constantly. Remove from heat, and stir in rum. Serve
warm.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 286
Strawberry BBQ Sauce Makes 16 Servings
Preparation: 15 min , Cook Time: 25 min Per Serving - Fat: 0g Protein: 0g Net Carbs: 7g
The Ketosis Cookbook
Sauces & Marinades

4 cups strawberries 2 teaspoons minced garlic

1 cup reduced-sugar ketchup 1/2 teaspoon grated fresh ginger
1/2 cup tomato sauce 1/2 teaspoon cayenne pepper
3 teaspoons splenda brown sugar salt and ground black pepper to taste
replacement
Pour strawberries into a saucepan and cook over medium heat until they begin to soften, about
3 minutes.

Stir ketchup, tomato sauce, brown sugar replacement, garlic, ginger, cayenne pepper, salt, and
pepper into the blackberries; cook at a simmer until blackberries are completely tender, about 20
minutes.

Pour sauce into a blender no more than half full. Put lid on blender and hold in place with a
towel. Pulse a few times before leaving on to blend. Puree in batches until smooth.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 287
Teriyaki Grill Marinade
Preparation: 10 min , Cook Time: 2 hrs Per Serving - Fat: 0g Protein: 1g Net Carbs: 2g
The Ketosis Cookbook
Sauces & Marinades

1 cup soy sauce 3 tablespoons vegetable oil

1 cup water 1/3 cup dried onion flakes
3/4 cup white sugar 2 teaspoons garlic powder
1/4 cup Worcestershire sauce 1 teaspoon grated fresh ginger
3 tablespoons distilled white vinegar
1. In a medium bowl, mix the soy sauce, water, sugar, Worcestershire sauce, vinegar, oil, onions,
garlic powder, and ginger. Stir together until sugar dissolves. Marinade at least 2 hours.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 288
Traditional Pizza Sauce Makes 4 Servings
Preparation: 20 min , Cook Time: 1 hr Per Serving - Fat: 11g Protein: 4g Net Carbs: 9g
The Ketosis Cookbook
Sauces & Marinades

2 tablespoons olive oil 1 teaspoon dried basil

1 tablespoon butter 1 teaspoon dried oregano
1/2 cup onion, chopped 1/2 teaspoon salt
1/4 cup celery, chopped 1/2 teaspoon sugar
1 garlic clove, minced 1/4 teaspoon black pepper
(8-ounce) can tomato sauce 1 small bay leaf
1 (6-ounce) can tomato paste 1 teaspoon fennel seed
tablespoons grated Parmesan cheese
In a large skillet, melt butter with the oil. Add the onion, celery and garlic and sauté until soft
and transparent, add tomato sauce and tomato paste and stir until smooth, then add remaining
ingredients and bring to slow simmer.

Simmer for 30-60 minutes (the longer the better).

Remove the bay leaf and spread the sauce on your prepared pizza dough.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

289
 290
Alfredo Shrimp Tilapia Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 22g Protein: 11g Net Carbs: 1g
The Ketosis Cookbook
Seafood

2 1/2 lbs tilapia fillets slivers

1 cup alfredo sauce tablespoons olive oil
3/4 pound shrimp, cleaned,shelled and tablespoons butter, divided
deveined 2 cloves garlic, finely minced
2 tablespoons creole seasonings 3 tablespoons grated romano cheese or 3
1 sweet red pepper, sliced very thin into tablespoons parmesan cheese, for topping
Preheat oven to 425.
Wash and dry tilapia filets, spread with olive oil and creole seasoning, to your taste. Place in
well oiled baking pan, bake for 8-10 minutes, until just white.

While fish is baking, sauté slivers of red pepper in 1 tbs butter,until cooked, about 5 minutes
and warm alfredo in a small saucepan.

In a frypan, melt 3 tbs butter, add minced garlic and cleaned, prepared shrimp, sauté for about
5 minutes.

When fish is ready, remove from pan from oven. and carefully remove fillets, 4 per plate.

Top the fillets with the red pepper slivers and shrimp. Then top with 1/4 cup of alfredo,
sprinkle of grated cheese and a dusting of more creole seasoning and place under the broiler for
about a minute.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 291
Baked Scallops Makes 8 Servings
Preparation: 10 mins , Cook Time: 20 mins
The Ketosis Cookbook Per Serving - Fat: 14g Protein: 2g Net Carbs: 10g
Seafood

2 lbs sea scallops 1 cup hand crushed ritz crackers

salt and pepper 1/2 cup butter, melted
1 teaspoon fresh thyme leave, minced 1 small lemon, halved
1/2 cup buttermilk
1. Preheat oven to 400°F.
Place scallops in a bowl, season with salt and pepper, add thyme and buttermilk and toss to
coat.

Place scallops, with buttermilk, evenly in the bottom of an oven proof dish, sprinkle with
cracker crumbs and top with melted butter, and bake for 20 minutes, squeeze lemon over
scallops and serve immediately.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 292
Bourbon Bay Scallops Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 3g Protein: 29g Net Carbs: 3g
The Ketosis Cookbook
Seafood

1/4 cup butter , divided 1/2 tablespoon splenda brown sugar

2 fluid ounces bourbon whiskey, divided substitute
1/2 tablespoon olive oil 1/4 teaspoon cayenne pepper
1 pound sea scallops rinsed and patted dry salt and ground black pepper to taste
Melt 1/4 cup butter, 2 ounces bourbon, and olive oil together in a large skillet over medium-
high heat. Cook sea scallops in hot butter-bourbon mixture until browned and just about cooked
through, 2 to 3 minutes per side. Transfer scallops to a plate and drain any excess liquid from the
skillet.

Whisk remaining butter, remaining bourbon, brown sugar, cayenne pepper, salt, and black
pepper together in the same skillet over medium-high heat until sauce reduces and alcohol
evaporates, 1 to 3 minutes. Drizzle sauce over scallops.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 293
Coconut Shrimp Makes 6 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 3g Protein: 4g Net Carbs: 5g
The Ketosis Cookbook
Seafood

24 shrimp butterflied, pealed, deveined 1/2 teaspoons baking powder

1 egg 1/4 cup coconut flour
1/2 cup coconut flour cups flaked coconut
2/3 cup beer 3 cups oils for frying
In medium bowl, combine egg, 1/2 cup flour, beer and baking powder. Place 1/4 cup flour and
coconut in two separate bowls.

Hold shrimp by tail, and dredge in flour, shaking off excess flour. Dip in egg/beer batter; allow
excess to drip off. Roll shrimp in coconut, and place on a baking sheet lined with wax paper.
Refrigerate for 30 minutes. Meanwhile, heat oil to 350 degrees F (175 degrees C) in a deep-
fryer.

Fry shrimp in batches: cook, turning once, for 2 to 3 minutes, or until golden brown. Using
tongs, remove shrimp to paper towels to drain. Serve warm with your favorite dipping sauce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 294
Crab Quiche Makes 6 Servings
Preparation: 15 mins , Cook Time: 30 mins Per Serving - Fat: 3g Protein: 8g Net Carbs: 2g
The Ketosis Cookbook
Seafood

8 ounces imitation crabmeat, chopped 1/2 teaspoon salt

1 cup cheddar cheese, shredded 1/2 teaspoon dry mustard
1 cup onion, chopped 1/8 teaspoon pepper
4 large eggs 1 dash paprika
1 cup milk
Preheat oven to 400 degrees (375 degrees for glass plate) and spray a 9" pie plate with non-
stick spray.

Combine chopped crab, onion and cheese, press into pie plate. Beat together remaining
ingredients except paprika and pour over the crab and sprinkle with paprika.

Bake 30 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 295
Easy Shrimp Stir-Fry Makes 4 Servings
Preparation: 25 min , Cook Time: 15 min Per Serving - Fat: 0g Protein: 14g Net Carbs: 5g
The Ketosis Cookbook
Seafood

1 pound large shrimp 2 tablespoons sesame oil

2 sliced carrots 2 tablespoons water
8 ounces broccoli 1 tablespoon vinegar
green bell pepper, cut into 1 inch cubes teaspoon honey
1/4 cup sliced mushrooms teaspoons sriracha sauces
tablespoons Coconut Oil 1/8 teaspoon red pepper flakes
tablespoons almond butter 1 garlic clove, minced
3 tablespoons Coconut Oil, melted 1 dash salt, to taste
1. Peel and devein shrimp.
Prepare the marinade by mixing the almond butter, coconut oil, sesame oil, water, vinegar,
honey, sriracha sauce, rep pepper flakes, garlic and salt together in a bowl large enough to hold
all shrimp. Add shrimp to marinade, stir and let set 20-30 minutes.

Place vegetables in heated wok or skilletStir in the hot oil for 1-2 minutes. Add shrimp but
not all the sauce. Stir shrimp into vegetables and let cook till heated through. Add remaining
marinade sauce and stir. Serve with grilled summer squash or grilled romaine lettuce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 296
Fresh Zucchini with Shrimp Makes 4 Servings
Preparation: 25 min , Cook Time: 12 min Per Serving - Fat: 10g Protein: 9g Net Carbs: 3g
The Ketosis Cookbook
Seafood

8 ounces fresh or frozen peeled, deveined 2 tablespoons cooking oils

medium shrimp (12 oz. in shells) 2 tablespoons snipped fresh cilantro
5 zucchini (about 1-1/4 lb.) 1 tablespoon toasted sesame seed
8 ounces fresh asparagus spears 2 teaspoons toasted sesame oil
1 fresh jalapeno pepper, seeded and finely 1/4 teaspoon salt
chopped* 1/4 teaspoon pepper
1 tablespoon grated fresh ginger
2 cloves garlic, minced
Thaw shrimp, if frozen. Halve each zucchini lengthwise. Place each half, cut side down, on a
board and cut into long, thin strips. Set aside. Snap off and discard woody bases from asparagus.
Cut asparagus diagonally into 1-inch pieces.

Place asparagus in a steamer basket over gently boiling water. Cover and steam for 2 minutes;
add zucchini and steam for 2 to 3 minutes more or until vegetables are just crisp-tender (dont
overcook). Drain well; keep warm.

Meanwhile, in a large skillet cook jalapeno, ginger, and garlic in cooking oil over medium-
high heat for 30 seconds. Add shrimp. Cook over medium-high heat for 2 to 3 minutes or until
shrimp turn pink, stirring often. Stir in cilantro, sesame seed, sesame oil, salt, and pepper. Add
zucchini and asparagus to skillet; toss gently to coat. Transfer to a serving platter. If desired,
sprinkle with additional cilantro and/or sesame seed. Makes 4 main-dish servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 297
Garlic Butter Baked Crab Legs Makes 4 Servings
Preparation: 10 min , Cook Time: 25 min Per Serving - Fat: 15g Protein: 46g Net Carbs: 0g
The Ketosis Cookbook
Seafood

4 lbs king crab legs 1 lime juice

1 cup butter (salted or unsalted) 1/4 cup extra virgin olive oil
1 head garlic, about 5 garlic clove, minced sea salt (optional)
pressed dried parsley (optional)
1 lemon juice
Preheat your oven to 375 degrees. Meanwhile melt the butter in a small sauce pan. Add the
garlic and lightly sauté. Squeeze in the juice of the citrus of choice. Turn the heat to low simmer
for 5 min. Salt to taste and add a couple pinches of parsley. Then whisk in that olive oil with a
fork. Turn off your burner.

Arrange the crab lets in 2 - 9x13 baking dishes and brushing each leg with the sauce and place
in the oven.

Bake your crabs for about 25 minutes or so brushing the sauce from the bottom of the pan
onto the legs every 5-7 minutes. Remove from oven. Sprinkle with a few pinches of parsley for
garnish.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 298
Grilled Basil Shrimp Makes 6 Servings
Preparation: 25 min , Cook Time: 5 min Per Serving - Fat: 5g Protein: 8g Net Carbs: 2g
The Ketosis Cookbook
Seafood

3 tablespoons olive oil 2 cloves garlic minced

8 teaspoons butter melted salt to taste
1 lemon juiced white pepper
2 tablespoons Dijon mustard 2 pounds fresh shrimp peeled and deveined
3/8 cup minced fresh basil leaves skewers
In a shallow, non-porous dish or bowl, mix together olive oil and melted butter. Stir in lemon
juice, mustard, basil, and garlic, and season with salt and white pepper. Add shrimp, and toss to
coat. Cover, and refrigerate for 1 hour.

Preheat grill to high heat. Remove shrimp from marinade, and thread onto skewers. Discard
marinade.

3. Lightly oil grill grate, and arrange skewers on preheated grill. Cook for 4 minutes, turning
once, or until opaque.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 299
Guiltless Sushi Makes 3 Servings
Preparation: 20 min , Cook Time: 5 min Per Serving - Fat: 27g Protein: 21g Net Carbs: 9g
The Ketosis Cookbook
Seafood

16 ounces cauliflower 5 sheets nori

6 ounces cream cheese, softened 1 6 inch cucumber
1 2 1-2 tbsp. rice vinegar (unseasoned) 1/2 medium avocado
1 tbsp. soy sauce 5 ounces smoked salmon (or any seafood)
Using a food processor, rice the cauliflower into rice-sized pieces by pulsing. Slice the
cucumber on each end, then place the cucumber upright and slice off each side. Discard the
middle and slice about 2 side pieces into small strips. Set aside in the fridge.

In a very hot pan, add cauliflower rice and cook. Season with soy sauce as the cooking process
happens, about 1 tbsp. Once the cauliflower is finished up and dried out some, add to a bowl
with cream cheese and rice vinegar. Mix together well and set in the fridge until cool.

Once the rice mixture is cooled, slice 1/2 an avocado into small strips and scoop out of
the shell. Put a nori sheet down on a bamboo roller covered with saran wrap (this helps with
sticking). Spread some of the cauliflower rice mixture over the nori sheet, add fillings and roll
tightly.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 300
Keto Maryland Crab Cakes Makes 6 Servings
Preparation: 1 hr 15 min , Cook Time: 20 min
The Ketosis Cookbook Per Serving - Fat: 16g Protein: 8g Net Carbs: 3g
Seafood

large egg ground black pepper to taste

tablespoons mayonnaise 1 pound fresh lump crabmeat
1 teaspoon Dijon mustard 1/4 cup almond flour
1/2 teaspoon Worcestershire sauce 1 tablespoon finely diced red pepper
1/4 teaspoon hot pepper sauce Cholula 2 teaspoons sliced green onions
1/4 teaspoon lemon juice 1 tablespoon chopped fresh parsley
1 1/2 teaspoons seafood seasonings 1/3 cup almond flour
Grease a baking sheet and Preheat oven to 400 degrees F.

Whisk together egg, mayonnaise, Dijon mustard, Worcestershire sauce, hot sauce, lemon juice,
seafood seasoning, and black pepper in a bowl.

Place crab meat in a separate bowl and pour egg and mayonnaise mixture in; gently combine
with hands. Mix in 1/4 cup almond flour, peppers, green onions, and parsley.

Form mixture into 6 patties. Place 1/3 cup almond flour in a shallow bowl. Dredge each cake
in almond flour and set on prepared sheet pan; refrigerate for at least 1 hour.

Bake crab cakes in the oven until golden brown, 15 to 20 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 301
Jambalaya Makes 8 Servings
Preparation: 15 min , Cook Time: 30 min Per Serving - Fat: 9g Protein: 32g Net Carbs: 1g
The Ketosis Cookbook
Seafood

2 pounds cooked, peeled, and deveined 1/2 (14-ounce) can crushed tomato
shrimp 2 cloves garlic, finely chopped
2 pounds chicken breasts, cooked and 1/2 tablespoon olive oil
chopped 1/2 tablespoon butter
1 1/2 andouille sausages, cut into pieces 1/2 large onion, diced
1/2 cup chicken broth 1 tablespoon Cajun seasoning
1 1/2 green bell peppers, seeded and diced 1/2 teaspoon hot sauce Cholula
1 zucchinis, diced
Heat olive oil and butter in a large saucepan over medium heat. Add the onion and andouille
sausage and cook and stir until the onion starts to brown, about 10 minutes. Stir in garlic and
cook until fragrant, 1 to 2 minutes.

Mix in crushed tomatoes, green bell peppers, zucchinis, Cajun seasoning, hot sauce, and
chicken broth; bring mixture to a boil, reduce to a simmer, and cook uncovered until the liquid
cooks off and the mixture is thick, about 15 minutes. Stir in chicken and shrimp and simmer
until heated through, 1 to 2 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 302
Lobster Newburg Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 14g Protein: 20g Net Carbs: 2g
The Ketosis Cookbook
Seafood

2 eggs yolks, beaten 1 pinch cayenne pepper

1/2 cup heavy cream 1 pinch ground nutmeg
1/4 cup butter 3/4 pound cooked lobster, broken into
2 tablespoons dry sherry chunks
1/2 teaspoon salt
In a small bowl, whisk together egg yolks and heavy cream until well blended. Set aside.
Melt butter in a saucepan over low heat. Stir in the egg yolk mixture and sherry. Cook, stirring
constantly until the mixture thickens. Do not boil.

Remove from heat, and season with salt, cayenne, and nutmeg. Add lobster. Return pan to low
heat, and cook gently until heated through. Serve hot over slices of buttered keto toast.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 303
Lobster Thermidor Makes 4 Servings
Preparation: 30 min , Cook Time: 10 min Per Serving - Fat: 16g Protein: 28g Net Carbs: 8g
The Ketosis Cookbook
Seafood

2 medium (1 1/2 pound) cooked lobster 1 teaspoon hot english mustard

4 tablespoons butter 2 tablespoons fresh lemon juice
2 shallots, finely chopped 4 tablespoons chopped fresh parsley
2 3/4 cups fresh fish stock salt and black pepper to taste
1/2 cup white wine 1/2 cup freshly grated Parmesan cheese
1/2 cup double cream
Cut the lobster in half lengthwise, and remove the meat from the claws and tail. Leave to one
side. Remove any meat from the head and set aside. Cut the meat up into pieces and place back
into the shell.

Melt the butter in a large skillet over medium heat. Add the shallot; cook and stir until tender.
Mix in the fish stock, white wine and double cream. Bring to a boil, and cook until reduced by
half. Mix in the mustard, lemon juice, parsley, salt and pepper.

Preheat your oven's broiler

Place the lobster halves on a broiling pan or baking sheet, and spoon the sauce over the lobster
meat in the shell. Sprinkle Parmesan cheese over the top.
5. Broil for 3 to 4 minutes, just until golden brown. Serve immediately.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 304
Mediterranean Fish Cakes Makes 4 Servings
Preparation: 1 hr 15 min , Cook Time: 20 min
The Ketosis Cookbook Per Serving - Fat: 24g Protein: 24g Net Carbs: 9g
Seafood

tablespoons olive oils, divided 6 basil leaves

6 ounces fresh bay scallops 2 fresh hot chile peppers, seeded
1/2 medium onion 1 tablespoon Italian seasoning
4 cloves garlic 1/2 cup keto bread crumbs
sun-dried tomatoes, chopped 1 (9-ounce) can tuna, drained
1 egg 6 ounces fresh shrimp, drained
1 bunch fresh parsley 4 tablespoons almond flour
Heat 1 tablespoon olive oil in a skillet over medium-high heat. Stir in scallops; cook, turning
until white on all sides. Drain, and set scallops aside to cool.

Place into a food processor the onion, garlic, sun-dried tomatoes, egg, and 1 tablespoon
olive oil. Then add parsley, basil leaves, chiles, and Italian seasoning. Pulse on medium setting
until finely chopped. Place scallops, tuna, and shrimp into food processor, and pulse on low.
Gradually pour in breadcrumbs, continuing to pulse until the mixture becomes firm and slightly
sticky but is not pureed to a paste (the seafood should maintain some texture).

Form the mixture into palm-size patties, about 1 inch thick. Place on a plate, cover, and
refrigerate for 1 hour.

Heat 2 tablespoons olive oil in a large skillet over medium heat. Dust patties lightly in flour;
shake off excess flour, and place patties in skillet. Cook until golden brown on both sides.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 305
Mint Seared Scallops With Bacon Makes 4 Servings
Preparation: 20 min , Cook Time: 10 min Per Serving - Fat: 6g Protein: 9g Net Carbs: 10g
The Ketosis Cookbook
Seafood

12 large sea scallops rings

kosher salt and freshly ground black 1 1/2 teaspoons fresh lemon juice
pepper 1 tablespoon (or more) olive oil
2 cups shelled fresh peas 3 tablespoons mint leaves, coarsely
3 slices bacon chopped, divided
1 medium shallot, cut crosswise into thin
1. Place scallops on a paper towel-lined plate and pat very dry with additional paper towels.
Season both sides with 1/4 tsp. salt and 1/4 tsp. pepper total.
Bring 1 cup water to a boil, covered, in a small pot. Add peas and 1/2 tsp. salt; cook until
peas are bright green and tender, about 2 minutes for fresh and 4 minutes for frozen. Drain peas
through a strainer set over a bowl; reserve cooking liquid.
Meanwhile, add bacon to a large skillet and heat over medium-high. Cook bacon, stirring
occasionally, until fat starts to render, about 3 minutes. Add shallot and cook, stirring, until
softened and lightly browned and bacon is crisp, about 3 minutes more. Using a slotted spoon,
transfer bacon and shallot to a small bowl, reserving fat in skillet. Add 1/2 cup cooked peas to
bacon mixture.

Purée lemon juice, 1/8 tsp. salt, 1/8 tsp. pepper, the remaining 1 1/2 cups peas, and 1/2 cup
reserved pea cooking liquid in a blender. Add oil and pureé until smooth. Add 2 Tbsp. mint
leaves and pureé until just combined but pieces of mint are still visible. Divide pea purée among
4 plates.

Heat skillet with reserved fat over high until just barely smoking. Working in batches and
adding more oil if necessary, sear scallops until a golden brown crust has formed and scallop
releases from skillet, about 3 minutes per side. Top pea purée with scallops and bacon-pea
mixture, then sprinkle with remaining 1 Tbsp. mint.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 306
Sautéed Cajun Shrimp Makes 4 Servings
Preparation: 5 min , Cook Time: 5 min Per Serving - Fat: 4g Protein: 18g Net Carbs: 0g
The Ketosis Cookbook
Seafood

1 1/2 lbs large shrimp, peeled and deveined 1/4 teaspoon salt
1 teaspoon paprika 1/4 teaspoon black pepper
3/4 teaspoon dried thyme 1/4 teaspoon cayenne pepper
3/4 teaspoon dried oregano 1 tablespoon vegetable oil
1/4 teaspoon garlic powder
Combine all ingredients except the oil in a large zip-top plastic bag; seal bag and shake to coat.

Heat oil in a large non-stick skillet over medium high heat until hot and add shrimp; sauté 4- 5
minutes or until shrimp are done.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 307
Seafood Creole Makes 6 Servings
Preparation: 30 min , Cook Time: 40 min Per Serving - Fat: 9g Protein: 30g Net Carbs: 6g
The Ketosis Cookbook
Seafood

1 pound bay scallops 1/4 cup butter

1 pound peeled and deveined shrimp 1 cup peeled chopped tomato
1 pound haddock fillets cut into bite-size 3/4 cup chopped onion
pieces 3/4 cup chopped celery
3/4 teaspoon dried oregano 3/4 cup chopped green bell pepper
1/2 teaspoon salt 1 1/2 teaspoons garlic cloves, minced
1/2 teaspoon ground white pepper 1 1/4 cups chicken stock
1/2 teaspoon ground black pepper 1 cup canned tomato sauce
1/2 teaspoon cayenne pepper 1 teaspoon white sugar
1/2 teaspoon dried thyme leaves 1/2 teaspoon hot pepper sauce, cholula
1/2 teaspoon dried sweet basil 2 bay leaves
Mix together oregano, salt, white pepper, black pepper, cayenne pepper, thyme, and basil in a
small bowl; set aside.

Melt butter in a large Dutch oven over medium heat; stir in tomato, onion, celery, green bell
pepper, and garlic. Cook and stir until the onion is translucent, about 5 minutes.

Stir in chicken stock, tomato sauce, sugar, hot pepper sauce, and bay leaves. Reduce heat
to low and bring sauce to a simmer. Stir in seasoning mix and simmer until the flavors have
blended, about 20 minutes.

Gently stir in shrimp, bay scallops, and haddock; bring sauce back to a simmer and cook until
the shellfish and fish are opaque, about 20 more minutes. Remove bay leaves to serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 308
Seafood Lasagna Makes 12 Servings
Preparation: 20 min , Cook Time: 60 min Per Serving - Fat: 23g Protein: 7g Net Carbs: 16g
The Ketosis Cookbook
Seafood

pound reduced-fat cream cheese thawed and squeezed dry

3 scallions, trimmed and chopped 3/4 pound imitation crabmeat, shredded
1/4 cup milk 2 eggs
teaspoons old bay seasonings or creole 1/2 teaspoon salt
seasoning 1/4 teaspoon black pepper
2 sweet red peppers, cored, seeded and 1 1 pound jar alfredo pasta sauce
finely diced 12 no-boil lasagna noodles
2 10 ounces boxes frozen chopped broccoli, 1/4 cup grated Parmesan cheese
Heat oven to 350 degrees . Coat 13 x 9 x 2-inch baking dish with nonstick spray. Stir cream
cheese, scallions, milk and Old Bay seasoning in bowl until smooth. Stir in peppers, reserving
1/2 cup, and broccoli, reserving 1 cup. Add crabmeat, 1 egg, salt and pepper. Whisk remaining
egg into alfredo sauce.
Spread 1/3 cup alfredo sauce into baking dish. Top with 3 noodles, one-third of the crab
mixture and one-fourth of alfredo sauce. Repeat layering twice. Top with 3 noodles; sprinkle
with reserved red peppers and broccoli. Pour on remaining alfredo sauce. Sprinkle with
Parmesan.

Bake, covered, at 350 degrees for 30 minutes. Uncover; bake an additional 20 to 25 minutes,
until browned and bubbly. Let stand 10 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 309
Seafood Mélange Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 4g Protein: 25g Net Carbs: 0g
The Ketosis Cookbook
Seafood

8 Fillets sole 4 eggs yolks

20 bay scallops 2 tablespoons lemon juice
1 1/2 cups crabmeat 1 teaspoon mustard powder
1 1/2 cups cooked shrimp 1/4 teaspoon salt
1 cup shredded Monterey jack 4 tablespoons chopped fresh parsley
cheese 1 cup butter 1/2 teaspoon paprika
Butter four 2-cup au gratin dishes. Place 1 fillet on bottom of each, then layer with scallops,
crabmeat, shrimp, cheese and a second fillet; set aside.

Preheat oven to 450 degrees F (230 degrees C).

Melt butter. In a medium mixing bowl, combine yolks, lemon juice, mustard and salt; mix on
high and slowly add butter in a steady stream until sauce is thick and creamy. Pour sauce over
fillets.
Bake in preheated oven for 10 to 15 minutes; sprinkle with parsley and paprika. Serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 310
Shrimp in Butter-Beer Sauce Makes 4 Servings
Preparation: 15 min , Cook Time: 10 min Per Serving - Fat: 11g Protein: 18g Net Carbs: 0g
The Ketosis Cookbook
Seafood

2 lbs shrimp, shelled and deveined 1 teaspoon cayenne pepper

4 tablespoons butter 1/2 teaspoon crushed red pepper flakes
2 teaspoons garlic, minced 1/2 teaspoon salt, to taste
1 teaspoon dried oregano 1/2 teaspoon black pepper, to taste
1 teaspoon dried basil 1/2 cup beer
1 teaspoon dried thyme
Sauté garlic and herbs in butter until garlic is slightly browned.

Add shrimp, stirring constantly, until shrimp are pink and done. Pour in beer, simmer 1 minute
more, and serve!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 311
Spicy Garlic Shrimp Makes 4 Servings
Preparation: 60 min , Cook Time: 7 mins Per Serving - Fat: 14g Protein: 18g Net Carbs: 0g
The Ketosis Cookbook
Seafood

24 jumbo, peeled, deveined shrimp 2 teaspoons steak seasonings

4 tablespoons olive oil 2 teaspoons lemon zest
4 garlic cloves, smashed 4 teaspoons lemon juice
1/2 teaspoon red pepper flakes 2 tablespoons fresh parsley (chopped)
Add olive oil, garlic, red pepper flakes, and shrimp, grill seasoning or salt & pepper to a bowl
and cover, refrigerate for 60 minutes.

Heat grill to medium and oil lightly.

Place shrimp on skewers and grill shrimp 3 minutes per side or until pink. Toss with lemon
zest, juice, & chopped parsley.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 312
Thai Peanut Shrimp Curry Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 44g Protein: 16g Net Carbs: 10g
The Ketosis Cookbook
Seafood

4 tbsp. green curry paste juice of 1/2 lime

2 cups vegetable stock 2 medium spring onions, chopped
2 cups coconut milk 2 teaspoons crushed roasted garlic
12 ounces pre-cooked shrimp 2 teaspoons minced ginger
10 ounces broccoli florets 2 teaspoons fish sauces
6 tbsp. cilantro, chopped 1 teaspoon tumeric
4 tbsp. coconut oils 1/2 teaspoon xanthan gum
2 tbsp. peanut butter 1 cup sour cream (for topping)
2 tbsp. soy sauce (or coconut aminos)
Add 2 tbsp. coconut oil to a pan over medium heat. Once hot, add ginger, garlic, and chopped
spring onion. Allow for the ingredients to cook, then add 1 tbsp. green curry paste, turmeric, soy
sauce, fish sauce, and peanut butter. Stir together well, then add vegetable broth and coconut
milk then add 1/4 tsp. xanthan gum and mix together well.

Once curry thickens slightly, add broccoli and stir in well. Chop cilantro and add to the pan.
Finally add shrimp and mix everything together. Let cook for a few minutes, then serve with a
dab of sour cream over the top!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

313
 314
Bacon Wrapped Asparagus with Garlic Aioli Makes 4 Servings
Preparation: 10 min , Cook Time: 25 min Per Serving - Fat: 21g Protein: 5g Net Carbs: 1g
The Ketosis Cookbook
Side Dishes

1/3 pounds asparagus spears 2 2/3 teaspoons minced garlic

8 slices bacon 1/3 teaspoon kosher salt
2/3 tbsp. olive oil 1/3 cup mayonnaise
kosher salt 1 1/3 large egg yolk
cracked black pepper 2 2/3 teaspoons fresh lemon juice
red chili flakes rendered bacon fat & olive oil
1. Preheat oven to 400F.
Separate asparagus into 6 bundles (about 11 stalks per bundle). Cut off bottom 1 inch of
asparagus if needed. Wrap each bundle in 1 piece of bacon, starting from the bottom of the
stalks and working upward. Then transfer asparagus to a foil wrapped baking sheet. Season with
olive oil, salt, pepper, and red chili flakes.
Bake for 20-22 minutes, then broil for additional 2-5 minutes to allow bacon to crisp up.

While baking, combine garlic, mayo, egg yolk, rendered fats from the baking pan, salt, and
lemon juice. Mix together well until an aoili is smooth.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 315
Baked Asparagus with Balsamic Butter
Sauce Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 6g Protein: 1g Net Carbs: 1g
The Ketosis Cookbook
Side Dishes

1 bunch asparagus spears trimmed 1 teaspoon balsamic vinegar

2 tablespoons butter salt and pepper to taste
1 tablespoon soy sauce
Preheat oven to 400 degrees F (200 degrees C).

Arrange the asparagus on a baking sheet. Coat with cooking spray, and season with salt and
pepper.

Bake asparagus 12 minutes in the preheated oven, or until tender.

Melt the butter in a saucepan over medium heat. Remove from heat, and stir in soy sauce and
balsamic vinegar. Pour over the baked asparagus to serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 316
Broccoli and Cheese Fritters Makes 4 Servings
Preparation: 5 min , Cook Time: 10 min Per Serving - Fat: 44g Protein: 12g Net Carbs: 6g
The Ketosis Cookbook
Side Dishes

3/4 cup almond flour salt and pepper to taste

1/4 cup + 3 tbsp. flaxseed meal 1/4 cup mayonnaise
4 ounces fresh broccoli 1/4 cup fresh chopped dill (or 1 tbsp. dried
4 ounces mozzarella cheese dill)
2 large eggs 1/2 tbsp. lemon juice
2 teaspoons baking powder salt and pepper to taste
Add broccoli to a food processor and process until broccoli is completely broken down. Mix
together the dry ingredients with the broccoli.

Add the eggs and mix together well until everything is well blended. Roll the batter into balls
and then coat with flaxseed meal.

Heat your deep fat fryer to 375F, then lay fritters inside the basket, not over-filling it. Fry the
fritters until golden brown, about 3-5 minutes. Once done, lay on paper towels to drain excess
grease and season to your tastes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 317
Broccoli-Cauliflower Bake Makes 8 Servings
Preparation: 20 min , Cook Time: 20 min Per Serving - Fat: 11g Protein: 4g Net Carbs: 6g
The Ketosis Cookbook
Side Dishes

4 cups broccoli florets 3 ounces american cheese

3 cups cauliflower florets 1/4 cup milk
1/2 cup chopped onion (1 medium) 1/2 teaspoon dried basil, thyme, or
1 tablespoon butter or margarine marjoram crushed
1 10 3/4 ounce can condensed cream of 3/4 cup soft bread Keto bread
mushroom soup or cream of chicken soup 1 tablespoon butter or margarine melted
1. In a large saucepan cook broccoli and cauliflower, covered, in a small amount of boiling
lightly salted water for 6 to 8 minutes or until vegetables are almost crisp-tender. Drain well.
Remove broccoli and cauliflower from pan; set aside.

2. In the same saucepan cook onion in 1 tablespoon hot butter over medium heat until tender,
stirring occasionally. Stir in soup, cheese, milk, and basil. Cook and stir over medium-low heat
until bubbly and cheese melts. Stir in cooked broccoli and cauliflower. Transfer mixture to a
1-1/2-quart casserole. Toss together bread crumbs and the 1 tablespoon melted butter; sprinkle
over vegetable mixture.

3. Bake, uncovered, in a 375 degree F oven about 20 minutes or until heated through.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 318
Cauliflower Mushroom Risotto Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 17g Protein: 15g Net Carbs: 8g
The Ketosis Cookbook
Side Dishes

2 tbsp. olive oil 1/2 cup heavy cream

4 cloves garlic 1/2 cup Parmesan cheese
8 medium baby bella mushrooms 2 teaspoons tarragon
2 cups chicken broth salt and pepper to taste
4 cups cauliflower, riced
Chop florets and place in a food processor. Process them until they’re about the size of
couscous. In a pan or small pot, cook garlic and mushrooms in a tablespoon of olive oil over
medium heat. When the garlic is fragrant, add chicken broth and your riced cauliflower. Stir
very well. Lower the heat so that the whole dish simmers and cover. Let steam for 5-7 minutes.

After the cauliflower has cooked a bit, remove the cover and let some of the chicken broth
evaporate and cook the cauliflower more. This should take about 5-10 minutes. Once there is no
moisture at the bottom of the pan when stirred, add the heavy cream, parmesan cheese and your
spices. Stir until parmesan has melted and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 319
Cauliflower Rice Makes 4 Servings
Preparation: 10 min , Cook Time: 5 min Per Serving - Fat: 1g Protein: 2g Net Carbs: 3g
The Ketosis Cookbook
Side Dishes

1 large head cauliflower, cut into large 2 tablespoons extra-virgin olive oil
chunks salt and ground black pepper to taste
Place cauliflower chunks in a food processor and pulse until broken down into rice-size pieces.

Heat olive oil in a skillet over medium heat; add cauliflower 'rice', salt, and pepper. Cover
skillet and cook until heated through, 3 to 5 minutes. Remove lid and fluff with a fork.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 320
Coconut Walnut Squash Makes 4 Servings
Preparation: 10 min , Cook Time: 5 min Per Serving - Fat: 2g Protein: 6g Net Carbs: 10g
The Ketosis Cookbook
Side Dishes

4 tablespoons coconut oils 2 cups walnuts

2 large yellow squash, shredded 6 garlic cloves, minced
2 large tomatoes cut into large chunks
1. Melt coconut oil in a skillet over medium heat. Stir squash, tomato, walnuts, and garlic into
coconut oil; cook and stir until heated through, 3 to 5 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 321
Crab Ranch Gorgonzola Slaw Makes 4 Servings
Preparation: 15 min Per Serving - Fat: 2g Protein: 5g Net Carbs: 11g
The Ketosis Cookbook
Side Dishes

2/3 pound coleslaw mix 1 1/2 ounces gorgonzola, crumbled

1/2 pound crabmeat , divided 1/2 ounce Parmesan cheese, shredded
5 grape tomatoes, quartered 1/2 cup whole buttermilk
3/4 tablespoons Italian parsley, 1/4 cup mayonnaise
chopped 1 tablespoons chives, chopped 1/4 cup greek yogurt
1/2 ounce hidden valley original ranch 1 1/2 teaspoons lemon zest
seasoning mix 3/8 teaspoon black pepper
Combine dressing ingredients in a large mixing bowl. Mix well. Fold in 1/2 of the crab meat,
tomatoes, parsley and chives.

Chill in fridge for at least 1 hour. When ready to serve, top slaw with remaining crab meat and
fried garlic.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 322
Easy Mint Sugar Snap Peas Makes 6 Servings
Preparation: 6 min , Cook Time: 4 min Per Serving - Fat: 3g Protein: 9g Net Carbs: 11g
The Ketosis Cookbook
Side Dishes

2 teaspoons olive oil 1/8 teaspoon salt

3/4 pound sugar snap peas, trimmed 1/8 teaspoon pepper
3 green onions, chopped 1 tablespoon chopped fresh mint
1 clove garlic, chopped
1. Heat oil in a large skillet over medium heat. Add the sugar snap peas, green onion, and garlic.
Season with salt and pepper. Stir-fry for 4 minutes, then remove from heat and stir in the mint
leaves.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 323
Easy Mushroom Wild Rice Pilaf Makes 4 Servings
Preparation: 10 min , Cook Time: 15-20 min
The Ketosis Cookbook Per Serving - Fat: 5g Protein: 4g Net Carbs: 3g
Side Dishes

1 cup hemp seeds 1/2 cup chicken broth

2 tbsp. butter 1/2 teaspoon garlic powder
3 medium mushrooms 1/4 teaspoon dried parsley
1/4 cup sliced almonds salt and pepper to taste
1. Slice mushrooms and almonds, then add to pan with butter on medium-high heat. Once
mushrooms are soft, add hemp seeds , chicken broth, and seasoning to the pan. Mix well and
turn heat to medium low. Once you're happy with the consistency, turn the pan off and dish out!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 324
Fried Mac & Cheese Makes 4 Servings
Preparation: 5 min , Cook Time: 15 min Per Serving - Fat: 16g Protein: 14g Net Carbs: 0g
The Ketosis Cookbook
Side Dishes

1 head cauliflower, riced 2 teaspoons paprika

1 1/2 cups shredded Cheddar cheese 1 teaspoon tumeric
3 large eggs 3/4 teaspoon rosemary
Rice the Cauliflower in a food processor and cook it in the microwave for 5 minutes. Dry it
out by wringing it in a kitchen towel or paper towels. You want as little moisture as possible.

Add your eggs one at a time - you don't want a watery mixture, cheese, and spices to
cauliflower and mix together. Form small balls out of the cauliflower mixture.

Heat olive oil and coconut oil in a pan, on high. Fry all both sides, turning, until crisp.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 325
Garlic and Cheddar Cauliflower Mash Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 11g Protein: 5g Net Carbs: 1g
The Ketosis Cookbook
Side Dishes

1 head cauliflower, chopped 1/2 cup shredded Cheddar cheese

2 cloves garlic 2 tablespoons butter
1 bay leaf 2 tablespoons sour cream
water to cover salt and ground black pepper to taste
Place cauliflower, garlic, and bay leaf in a pot; pour in enough water to cover. Bring mixture to
a boil and cook until cauliflower is tender, about 20 minutes. Drain and discard bay leaf.

Transfer cauliflower and garlic to a blender; add Cheddar cheese, butter, and sour cream.
Blend mixture until desired consistency is reached; season with salt and pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 326
Greek Green Beans Makes 6 Servings
Preparation: 10 min , Cook Time: 20-23 min
The Ketosis Cookbook Per Serving - Fat: 6g Protein: 2g Net Carbs: 3g
Side Dishes

1/2 cup chopped onion 1 teaspoon dried oregano, crushed

1 clove garlic, minced 1 - 16 ounce package french-style green
2 tablespoons olive oil bean, thawed and drained
1 28 ounce can diced tomato 1/2 cup crumbled feta cheese (2 oz.)
1/4 cup sliced pitted ripe olives
In a large skillet cook onion and garlic in hot oil about 5 minutes or until tender. Add
undrained tomatoes, olives, and oregano. Bring to boiling; reduce heat. Boil gently, uncovered,
for 10 minutes. Add beans. Return to boiling. Boil gently, uncovered, about 8 minutes or until
desired consistency and beans are tender.

Transfer to a serving bowl; sprinkle with cheese. If desired, serve with a slotted spoon.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 327
Keto Greek Rice
Preparation: 45 min , Cook Time: 15 min Per Serving - Fat: 46g Protein: 2g Net Carbs: 6g
The Ketosis Cookbook
Side Dishes

1/2 yellow onion, diced small 1/2 cup grape tomato, halved
1/4 cup fresh lemon juice 3 tablespoons chopped fresh mint
1 head cauliflower, cut into large florets 1/4 cup extra virgin olive oil
1/2 red bell pepper, diced small salt and ground black pepper to taste
Stir onion and lemon juice together in a bowl; let rest until onion flavor mellows, about 30
minutes. Drain onion, reserving lemon juice.

Shred cauliflower in a food processor until it is the size of small rice grains.

Place cauliflower in a skillet over medium heat. Cover and cook, stirring occasionally, until
cauliflower is steamed, 8 to 10 minutes. Remove the lid and stir red bell pepper and grape
tomatoes into cauliflower; cook, stirring occasionally, until heated through, about 3 minutes.
Add onion and mint to cauliflower mixture; cook and stir until heated through, about 3 minutes.

Whisk olive oil, 3 tablespoons reserved lemon juice, salt, and pepper together in a bowl. Pour
lemon juice mixture over cauliflower mixture and toss to coat. Season with salt and black pepper
to taste.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 328
Keto Tater Tots Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 1g Protein: 3g Net Carbs: 4g
The Ketosis Cookbook
Side Dishes

medium head cauliflower 1/2 teaspoon garlic powder

1/4 cup parmesan cheese, grated 2 teaspoons psyllium husk powder
ounces mozzarella cheese, shredded salt and pepper to taste
1 large egg 1 cup frying oil (i used bacon fat)
1/2 teaspoon onion powder
Cut cauliflower head into florets. Steam until tender. Pulse in food processor until it resembles
mashed potatoes. Let cauliflower cool, then put into a dish cloth and wring out any excess water.

Add cheese, egg, and spices. Mix together until mixture is thickened and can be worked with.
Add extra psyllium husk powder 1 tsp. at a time if needed.

Roll batter into tater tots, then heat oil. Fry 6-9 at a time, flipping as they brown on each side.
Lay on paper towels to cool, then serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 329
Kohlrabi Parmesan Makes 4 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 2g Protein: 3g Net Carbs: 1g
The Ketosis Cookbook
Side Dishes

tablespoons butter or margarine 1/4 cup grated parmesan or Romano cheese

small kohlrabies (about 1 pound), peeled 2 teaspoons snipped fresh thyme
and coarsely shredded (3 cups) 1/8 teaspoon salt
1 medium red or green sweet pepper, 1/8 teaspoon cracked black pepper
chopped (3/4 cup) grated Parmesan cheese (optional)
1 medium carrot, coarsely shredded (1/2 fresh thyme
cup)
In a large skillet melt margarine or butter. Stir in shredded kohlrabi, chopped red or green
sweet pepper, and shredded carrot. Cook and stir for 4 to 5 minutes or until vegetables are crisp-
tender.

Stir in the 1/4 cup Parmesan or Romano cheese, thyme, salt, and pepper. Sprinkle with
additional Parmesan or Romano cheese, if desired. Garnish with fresh thyme. Makes 4 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 330
Marinated Summer Slaw Makes 8 Servings
Preparation: 2 hrs , Cook Time: 5 min Per Serving - Fat: 2g Protein: 1g Net Carbs: 5g
The Ketosis Cookbook
Side Dishes

1 (10-ounce) package shredded cabbage 1/2 cup Splenda

1 cucumber, peeled and chopped 1/2 cup vegetable oil
1 green bell pepper, chopped (optional) 1/4 cup white vinegar
1 large tomato, peeled and chopped salt and ground black pepper to taste
1 bunch green onion, chopped
Combine cabbage, cucumber, green bell pepper, tomato, and green onions in a large bowl.

Stir Splenda, vegetable oil, vinegar, salt, and pepper together in a saucepan and cook over
medium heat until sugar dissolves, about 5 minutes. Remove from heat and allow to cool. Pour
marinade over vegetables and stir to coat. Marinate slaw in the refrigerator for at least 2 hours.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 331
Pan-Fried Asparagus Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 18g Protein: 2g Net Carbs: 2g
The Ketosis Cookbook
Side Dishes

1/4 cup butter 1/4 teaspoon ground black pepper

2 tablespoons olive oil 3 cloves garlic, minced
1 teaspoon coarse salt 1 pound fresh asparagus spears, trimmed
1. Melt butter in a skillet over medium-high heat. Stir in the olive oil, salt, and pepper. Cook
garlic in butter for a minute, but do not brown. Add asparagus, and cook for 10 minutes, turning
asparagus to ensure even cooking.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 332
Roasted Brussels Sprouts Makes 6 Servings
Preparation: 10 min , Cook Time: 40 min Per Serving - Fat: 7g Protein: 3g Net Carbs: 4g
The Ketosis Cookbook
Side Dishes

1 1/2 lbs brussels sprouts 1/2 teaspoon lemon-pepper seasoning or 1/2

3 tablespoons olive oil teaspoon ground black pepper
1/2-3/4 teaspoon kosher salt
1. Preheat oven to 400°F.

Cut off the ends of the Brussels sprouts and pull off any yellow outer leaves. Mix the sprouts
in a bowl with the olive oil, salt, and lemon-pepper seasoning and then transfer them to a sheet
pan.

Bake for 35 to 40 minutes, until crisp outside and tender inside. Shake the pan from time to
time to brown the Brussels sprouts evenly.

Sprinkle with more kosher salt and the end and serve hot.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 333
Roasted Cauliflower and Garlic Makes 4 Servings
Preparation: 10 min , Cook Time: 30 min Per Serving - Fat: 15g Protein: 2g Net Carbs: 3g
The Ketosis Cookbook
Side Dishes

1 large cauliflower, washed and trimmed 1/4 1/2 teaspoon 1/4-1/2 black pepper
16 garlic cloves, peeled and lightly crushed 1/4 cup olive oil, adding more to taste
1 2 teaspoon 1 -2 minced fresh rosemary more olive oil, to drizzle if wanted
1 teaspoon salt
1 Preheat oven to 450 ° F.
Mix oil, rosemary, salt, pepper and garlic together, toss in cauliflower and place in a large
casserole dish in one layer.

Roast in a preheated oven at 450 degrees for 20 minutes; give a toss and bake for 10 more
minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 334
Sautéed Okra and Tomatoes Makes 6 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 1g Protein: 4g Net Carbs: 5g
The Ketosis Cookbook
Side Dishes

2 slices bacon 2 celery, chopped

1 pound frozen okra, thawed and sliced 1 (14.5-ounce) can stewed tomatoes
1 small onion, chopped salt and pepper to taste
1/2 green bell pepper, chopped
Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain,
crumble, and set aside.

Remove bacon from pan and sauté okra, onion, pepper and celery until tender. Add tomatoes,
salt and pepper and cook until tomatoes are heated through. Garnish with crumbled bacon, if
desired.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 335
Sautéed Spinach with Cashews Makes 4 Servings
Preparation: 5 min , Cook Time: 10 min Per Serving - Fat: 2g Protein: 5g Net Carbs: 4g
The Ketosis Cookbook
Side Dishes

1 teaspoon vegetable oil 2 tablespoons lime zest

1 teaspoon sesame oil 2 tablespoons lime juice
1/2 cup chopped unsalted cashews 1/2 teaspoon salt
1 10 ounce bag fresh baby spinach 1/4 teaspoon freshly ground black pepper
1. In a skillet, heat vegetable oil and sesame oil over medium-high heat. Add cashews and toast
for 2 minutes, or until fragrant. Add spinach and cook for 5 to 6 minutes, or until spinach is
wilted. Add lime zest, lime juice, salt, and pepper. Stir to combine. Cook for 1 to 2 minutes, or
until heated through.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 336
Simple Creamed Spinach Makes 4 Servings
Preparation: 5 min , Cook Time: 15 min Per Serving - Fat: 6g Protein: 5g Net Carbs: 5g
The Ketosis Cookbook
Side Dishes

13 1/3 ounces frozen spinach 1/3 teaspoon garlic powder

4 tbsp. Parmesan cheese 1/3 teaspoon onion powder
4 ounces cream cheese salt and pepper to taste
2 2/3 tbsp. sour cream
1. Defrost frozen spinach in the microwave. Add to pan on medium-high heat and let excess
water boil off. Add seasoning and cream cheese to the pan. Stir together until cream cheese
has melted. Add sour cream and parmesan and mix together well until the creamed spinach is
thickened.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 337
Smoked Collard Greens Makes 5 Servings
Preparation: 30 min , Cook Time: 2 hrs Per Serving - Fat: 9g Protein: 7g Net Carbs: 1g
The Ketosis Cookbook
Side Dishes

1/8 cup olive oil trimmed and chopped

1 tablespoon minced garlic salt and black pepper to taste
2 1/2 cups chicken stock 1/2 tablespoon crushed red pepper flakes
smoked turkey drumstick (optional)
1/2 bunches collard greens - rinsed, 2 slices cooked bacon chopped
Heat olive oil in a large pot over medium heat. Add garlic, and gently sauté until light brown.
Pour in the chicken stock, and add the turkey leg. Cover the pot, and simmer for 30 minutes.

Add the collard greens and bacon to the cooking pot, and turn the heat up to medium-high.
Let the greens cook down for about 45 minutes, stirring occasionally.

Reduce heat to medium, and season with salt and pepper to taste. Continue to cook until the
greens are tender and dark green, 45 to 60 minutes. Drain greens, reserving liquid. Mix in red
pepper flakes if desired. Use liquid to reheat leftovers.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 338
Tomatoes Provencal Makes 4 Servings
Preparation: 5 min , Cook Time: 15 min Per Serving - Fat: 5g Protein: 3g Net Carbs: 1g
The Ketosis Cookbook
Side Dishes

2 tomatoes 1 teaspoon sesame seeds

1 dash garlic salt 2 teaspoons olive oil
3 teaspoons fresh oregano 4 tablespoons grated Parmesan or Romano
1/2 teaspoon fresh basil cheese
Slice tomatoes in half and place sliced side up in shallow baking pan.

Drizzle the remaining ingredients on the tomatoes in the order listed.

3. Place under broiler or in oven (400 degrees F) for just a few minutes, until cheese is golden.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 339
Zucchini Fries Makes 6 Servings
Preparation: 20 min , Cook Time: 25 min Per Serving - Fat: 10g Protein: 8g Net Carbs: 1g
The Ketosis Cookbook
Side Dishes

2 zucchini 1/2 cup grated Parmesan cheese

tablespoon salt 1/2 teaspoon dried Italian herb
eggs seasoning, or to taste
1/2 cup ground almonds
1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.

Cut zucchini into 3-inch lengths, then cut each piece into 9 fries. Place zucchini fries into a
colander and sprinkle with salt. Let the zucchini pieces drain for at least 1 hour to remove excess
liquid.

Beat eggs in a shallow bowl. Mix almonds, Parmesan cheese, and Italian seasoning in a
second shallow bowl. Rinse salt off zucchini and pat dry with paper towels.

Dip each zucchini piece into beaten egg and roll in the almond coating. Place coated fries
on prepared baking sheet and bake in the preheated oven until the zucchini are tender and the
coating is crisp and browned, about 25 minutes, turning them halfway through cooking time.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

340
 341
Almond Garlic Crackers Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 17g Protein: 4g Net Carbs: 4g
The Ketosis Cookbook
Snacks

1/2 cup almond meal almond flour 1/3 cup shredded Parmesan cheese
1/2 cup ground flax seed 1 teaspoon garlic powder
1/2 cup 1/2 teaspoon salt
Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.

Mix almond meal, ground flax seed, water, Parmesan cheese, garlic powder, and salt together
in a bowl. Set aside until water is absorbed and dough holds together, 3 to 5 minutes.

Put dough on the prepared baking sheet and top with waxed paper or plastic wrap. Flatten the
dough to 1/8-inch thick using a rolling pin or your hands. Remove waxed paper. Score the dough
with a knife to make indentations of where you will break the crackers apart.
Bake in the preheated oven until golden brown, about 15 minutes. Remove baking sheet from
oven and cool crackers to room temperature, at least 30 minutes; break into individual crackers.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 342
Buffalo Chicken Wings Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 3g Protein: 15g Net Carbs: 11g
The Ketosis Cookbook
Snacks

1/2 cup all-purpose flour oil for deep frying

1/4 teaspoon paprika 1/4 cup butter
1/4 teaspoon cayenne pepper 1/4 cup hot sauce
1/4 teaspoon salt 1 dash ground black pepper
10 chicken wings 1 dash garlic powder
In a small bowl mix together the flour, paprika, cayenne pepper and salt. Place chicken wings
in a large nonporous glass dish or bowl and sprinkle flour mixture over them until they are
evenly coated. Cover dish or bowl and refrigerate for 60 to 90 minutes.

Heat oil in a deep fryer to 375 degrees F (190 degrees C). The oil should be just enough
to cover wings entirely, an inch or so deep. Combine the butter, hot sauce, pepper and garlic
powder in a small saucepan over low heat. Stir together and heat until butter is melted and
mixture is well blended. Remove from heat and reserve for serving.

Fry coated wings in hot oil for 10 to 15 minutes, or until parts of wings begin to turn brown.
Remove from heat, place wings in serving bowl, add hot sauce mixture and stir together. Serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 343
Cauliflower Popcorn Makes 4 Servings
Preparation: 10 min , Cook Time: 1 hr Per Serving - Fat: 1g Protein: 2g Net Carbs: 3g
The Ketosis Cookbook
Snacks

1 head cauliflower 1 teaspoon salt, to taste

4 tablespoons olive oil
1. Preheat oven to 425 degrees.
Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about
the size of ping-pong balls. In a large bowl, combine the olive oil and salt, whisk, then add the
cauliflower pieces and toss thoroughly.

Line a baking sheet with parchment for easy cleanup (you can skip that, if you don't have any)
then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 times, until
most of each piece has turned golden brown.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 344
Cheese Chips Makes 2 Servings
Preparation: 10 min , Cook Time: 10 min Per Serving - Fat: 3g Protein: 2g Net Carbs: 0g
The Ketosis Cookbook
Snacks

1/8 cup Cheddar cheese shredded 1/4 tablespoon flaxseed meal

1. Preheat your oven to 425F.
Create 2 Tbsp. mounds of cheddar cheese on a silicone non-stick pad. Spread out a pinch of
flax seed over each chip until you use up all 3 Tbsp. of it. Try to distribute it evenly. Add the
seasonings of your choice to each chip.

Bake for 10 minutes and remove from the oven. Let them cool and transfer them to a plate,
serve with low carb salsa and enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 345
Cheeseburger Muffins Makes 9 Servings
Preparation: 15 min , Cook Time: 35 min Per Serving - Fat: 19g Protein: 15g Net Carbs: 3g
The Ketosis Cookbook
Snacks

1/2 cup blanched almond flour 1/2 teaspoon garlic powder

1/2 cup meal 1/2 teaspoon onion powder
1 teaspoon baking powder 2 tbsp. tomato paste
1/2 teaspoon salt 1/2 cup cheddar cheese
1/4 teaspoon pepper 18 baby dill pickles
2 large eggs 2 tbsp. reduced sugar ketchup
1/4 cup sour cream 2 tbsp. mustard
16 ounces ground beef salt and pepper to taste
Pre-heat oven to 350F and partially cook ground beef in a hot pan with seasonings. Once
seared, turn the pan off.

Mix together the dry ingredients for the muffins then mix the wet ingredients into the dry.

Divide up the mixture for the muffins into silicone muffin cups. Indent the muffin to give
space for the ground beef and fill each muffin with ground beef mixture.

Bake for 15-20 minutes or until muffins are browned slightly on the outside. Remove from the
oven and top with some cheese, then broil for an additional 1-3 minutes.

5.Let cool for 5-10 minutes, then remove from the silicone muffin cups, add toppings, and enjoy!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 346
Chicken Lettuce Wraps with Spicy Peanut
Sauce Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 11g Protein: 1g Net Carbs: 4g
The Ketosis Cookbook
Snacks

1 pound grilled chicken breast diced 4 large boston (bibb)leaves (about 2 heads)
1 1/2 , minced turkey 4 wedgessnipped fresh(optional)
1/2 tablespoon grated fresh 1/8 cup sugar
1/2 teaspoon chinese five-spice powder or 1/8 cup crunchy peanut
1 cup coarsely shredded(1 small bunch) 1 tablespoon butter
1/2 small red onion, thinly sliced 1/2 tablespoon sriracha
salt and ground black pepper sauce
1/2 recipe spicy peanut sauce or 1/2 cup
In a large nonstick skillet cook turkey over medium-high heat for 5 minutes, breaking up
turkey with a wooden spoon. Stir in garlic, ginger, and 1/2 teaspoon of the five-spice powder;
cook about 5 minutes more or until turkey is no longer pink. Using a slotted spoon transfer
turkey mixture to a bowl; set aside.

In the same skillet cook broccoli, onion, and the remaining 1/2 teaspoon five-spice powder
about 4 minutes or just until broccoli and onion are tender. Stir in the turkey mixture; heat
through. Season to taste with salt and pepper.

To serve, spoon about 1 tablespoon Spicy Peanut Sauce on each lettuce leaf. Divide turkey-
broccoli mixture among lettuce leaves. Squeeze a lime wedge over the turkey-broccoli mixture
on each wrap. If desired, top with cilantro. Fold in the two opposite sides of the lettuce leaf; fold
one of the remaining sides over the filling and tuck it under the other side. Serve immediately.

1. In a small saucepan combine sugar, peanut butter, water, and vegetable oil. Heat over
medium-low heat just until bubbly and mixture looks smooth (it will look a little curdled before
this stage), stirring frequently. Season to taste with Asian chili sauce.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 347
Crispy Baked Radish Chips Makes 4 Servings
Preparation: 5 min , Cook Time: 15 min Per Serving - Fat: 0g Protein: 0g Net Carbs: 5g
The Ketosis Cookbook
Snacks

10 -15 large radishes radishes pepper, to taste

salt, to taste
1. Preheat oven to 375 degrees.
Slice radishes into very thin chips and spread on a cookie sheet that has been sprayed with
non-stick cooking spray. Lightly mist radish slices with cooking spray and then sprinkle with
salt and pepper.

Bake for 10 minutes, flip, and bake for another 5-10 minutes or until crisp. Time may vary so
watch these after flipping.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 348
Garlic Parmesan Flax Seed Crackers Makes 4 Servings
Preparation: 5 mins , Cook Time: 18 mins Per Serving - Fat: 6g Protein: 8g Net Carbs: 0g
The Ketosis Cookbook
Snacks

2 cups flax seed meal 1 teaspoon salt

2/3 cup Parmesan cheese, grated 1 cup water
3 teaspoons garlic powder
1. Heat oven to 400°F.

Mix all ingredients together and spoon onto sheet pan which is covered with a silicone mat or
greased parchment paper. Cover the mixture with a piece of parchment or waxed paper. Even
out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can
use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the
edges or that part will overcook before the center firms up. So after you spread it out, go around
the edges with your finger and push the thin part inwards to even it up.

Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little
brown around the edges, remove from oven. Let cool completely and break into pieces.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 349
Kale Chips Makes 4 Servings
Preparation: 5 min , Cook Time: 20 min Per Serving - Fat: 1g Protein: 1g Net Carbs: 0g
The Ketosis Cookbook
Snacks

1 bunch kale, ribs removed and leaves torn 1 pinch garlic salt
into pieces salt and ground black pepper to taste
1 tablespoon coconut oil
Preheat oven to 450 degrees F (230 degrees C). Spray a baking sheet with cooking spray.

Put kale in a bowl and add coconut oil; mix with your hands until evenly coated. Spread
coated kale onto the prepared baking sheet. Sprinkle garlic salt, salt, and pepper over kale.

Place baking sheet in the oven and turn off oven. Leave kale in the oven until crisp, about 20
minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 350
Keto Corndog Muffins Makes 4 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 40g Protein: 12g Net Carbs: 6g
The Ketosis Cookbook
Snacks

1/2 cup blanched almond flour 1/4 cup butter, melted

1/2 cup flaxseed meal 1 large egg
1 tbsp. psyllium husk powder 1/3 cup sour cream
3 tablespoons splenda 1/4 cup coconut milk
1/4 teaspoon salt 10 little smokies (or 3 hot dogs) hot dogs
1/4 teaspoon baking powder
1. Pre-heat oven to 375F.
Mix together all of the dry ingredients in a bowl. Add egg, sour cream, coconut milk, and
butter and then mix well.

Divide the batter up between 20 well-greased mini-muffin slots.

Slice Little Smokies in half and insert into the middle of each muffin.
Bake for 12 minutes and then broil for 1-2 minutes until the tops are lightly browned. If
needed, push the pieces of hot dog back into the muffin if they rose with the batter.

6. Let the muffins cool for a few minutes in the tray, then remove and let cool on a wire rack.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 351
Keto Pizza Dip Makes 4 Servings
Preparation: 10 min , Cook Time: 20 min Per Serving - Fat: 27g Protein: 8g Net Carbs: 7g
The Ketosis Cookbook
Snacks

4 ounces cream cheese 1 tbsp. green pepper, sliced

1/4 cup sour cream 4 black olives, sliced
1/4 cup mayonnaise 1/2 teaspoon Italian seasoning
1/2 cup mozzarella cheese, shredded salt and pepper to taste
salt and pepper to taste tbsp. green pepper, sliced
1/2 cup tomato sauce tbsp. baby bella mushrooms, chopped
1/2 cup mozzarella cheese, shredded 1/2 teaspoon Italian seasoning
1/4 cup Parmesan cheese salt and pepper to taste
6 slices pepperoni, chopped
Pre-heat oven to 350F. Measure out the cream cheese and microwave for 20 seconds until
room temperature.

Mix the sour cream, mayonnaise, and mozzarella cheese into the cream cheese. Season with
salt and pepper to taste. Divide the mixture between 4 ramekins, then spoon 2 tbsp. Tomato
Sauce over each ramekin.

Measure out 1/2 cup mozzarella cheese and 1/4 cup parmesan cheese. Sprinkle mixture over
the top of the sauce evenly and add toppings of choice to your personal pan pizza dips.

Bake for 18-20 minutes or until cheese is bubbling. Remove from oven and let cool for a
moment and serve with Keto Breadsticks.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 352
Keto Protein Bars Makes 18 Servings
Preparation: 15 min , Cook Time: 1 hr 10 min
The Ketosis Cookbook Per Serving - Fat: 14g Protein: 5g Net Carbs: 8g
Snacks

2 cups walnuts 1/2 cup raisins

cup pecans 1/2 cup coconut flour
cups almonds 1/4 cup maple syrup
1 cup pumpkin seeds 3 tablespoons coconut oils
1 cup dried cranberries 1 tablespoon vanilla extract
1 cup vanilla protein powder 1 1/2 teaspoons ground cinnamon
1/2 cup pitteddates 1 1/2 teaspoons molasses
Preheat oven to 220 degrees F (104 degrees C). Arrange walnuts and pecans on a baking sheet.

Bake in the preheated oven until nuts are roasted and fragrant, about 30 minutes. Remove nuts
from oven. Increase oven temperature to 230 degrees F (110 degrees C). Grease a 9x13-inch
pan.
Pulse roasted walnuts, roasted pecans, and almonds together in a food processor until mixture
is resembles a coarse meal; transfer to a large bowl. Add pumpkin seeds, cranberries, protein
powder, dates, raisins, coconut flour, maple syrup, coconut oil, vanilla extract, cinnamon, and
molasses; mix well. Press mixture into the prepared pan and bake in the preheated oven until
golden brown, about 40 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 353
Keto Trail Mix Makes 4 Servings
Preparation: 5 min Per Serving - Fat: 12g Protein: 8g Net Carbs: 10g
The Ketosis Cookbook
Snacks

1 cup almonds 1/2 cup unsweetened shredded coconut

1 cup sunflower seeds 1/2 cup raisins
1. Combine almonds, sunflower seeds, and coconut together in a bowl.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 354
Mock Cinnabon Makes 4 Servings
Preparation: 3 min Per Serving - Fat: 2g Protein: 12g Net Carbs: 5g
The Ketosis Cookbook
Snacks

2 cups cottage cheese 4 drops maple extract

4 packets splenda ground cinnamon
28 pecans halves, toasted if you prefer
Combine cottage cheese, maple extract, and sugar substitute.

Sprinkle with cinnamon (no limit) and top with pecan halves.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 355
Nutty Almond Crackers Makes 5 Servings
Preparation: :30 , Cook Time: :15 Per Serving - Fat: 26g Protein: 3g Net Carbs: 5g
The Ketosis Cookbook
Snacks

cup almond flour 1/2 teaspoon salt

tablespoons finely chopped walnuts 2 tablespoons water
1 1/2 teaspoons flax seed meal 1 1/2 teaspoons olive oil
Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.

Mix almond flour, walnuts, flax seed meal, and salt together in a bowl until well combined.
Add water and olive oil; mix until dough is moist and holds together.

Turn dough onto prepared baking sheet. Place a second piece of parchment over dough. Roll
dough, using a rolling pin, into a 1/16-inch thick rectangle. Remove top piece of parchment
paper and cut sides of dough to make an even rectangle. Add excess dough to corners or 1 end
of rectangle and re-roll to uniform thickness.

Cut dough into 1-inch squares using a pizza cutter, keeping dough still attached. Bake in the
preheated oven until outside edges of dough are browned, about 15 minutes. Cool crackers on
the baking sheet; break into squares.

Great with Guacamole & Salsa!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 356
Skillet Pizza Makes 2 Servings
Preparation: 3 min , Cook Time: 4 min Per Serving - Fat: 7g Protein: 11g Net Carbs: 5g
The Ketosis Cookbook
Snacks

4 slices lean deli ham 2 mushrooms, sliced

2 tablespoons pizza sauce 4 tablespoons mozzarella cheese
2 tablespoons 1 -2 turkey pepperoni, dash oregano
chopped
Preheat a non-stick skillet and brown the ham slices lightly on each side. Spread pizza sauce
over ham and add toppings ending with shredded cheese on top then sprinkle with oregano.

Heat gently on med-low setting for1-2 min. Put a lid on pan for about 30-60 seconds to melt
the cheese.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 357
Southwestern Beef Jerky Makes 16 Servings
Preparation: 30 min , Cook Time: 6 hrs Per Serving - Fat: 3g Protein: 6g Net Carbs: 8g
The Ketosis Cookbook
Snacks

1 1/2 cups beer 2 teaspoons red pepper flakes

1 1/2 cups teriyaki sauce 3 teaspoons salt
1 cup Worcestershire sauce teaspoon onion salt
2/3 cup soy sauce 1/2 teaspoon cracked black pepper
2/3 cup water 1/2 teaspoon garlic powder
6 tablespoons liquid smoke pounds beef round steak
9 teaspoons ketchup
1. Stir together beer, teriyaki sauce, Worcestershire sauce, soy sauce, water, liquid smoke, and
ketchup in a large bowl. Stir in red pepper flakes, salt, onion salt, pepper, and garlic powder until
blended.

Cut the round steak into long strips about 1 inch wide by 1/4 inch thick. Toss the meat with the
marinade until the strips are well coated. Tightly cover the bowl, and marinate in the refrigerator
at least 6 hours.

Prepare jerky in a food dehydrator according to manufacturer's directions.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 358
Stuffed Celery Snacks Makes 4 Servings
Preparation: 5 min , Cook Time: 1 hr Per Serving - Fat: 8g Protein: 1g Net Carbs: 3g
The Ketosis Cookbook
Snacks

1 (8-ounce) package cream cheese 1/4 teaspoon dried thyme

1/3 cup carrot, shredded 1 dash onion powder
1 1/2 teaspoons dried parsley flakes 8 celery ribs (cut into 3 inch pieces)
1. In a small bowl, combine cream cheese, carrot and seasonings, fill celery pieces with cream
cheese mixture. Cover and chill for at least one hour.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 359
Tuna Salad Roll Ups Makes 12 Servings
Preparation: 10 min Per Serving - Fat: 1g Protein: 5g Net Carbs: 2g
The Ketosis Cookbook
Snacks

6 ounces low-sodium tuna in water 2 tablespoons mayonnaise (optional) or 2

12 leaves iceberg lettuce tablespoons mushrooms
1/2 cup diced tomato 12 toothpicks (for keeping wraps together)
1/2 cup carrot, finely chopped
Drain tuna and put in a small bowl with tomatoes and carrots. Mix well. (If adding mayo or
mustard, mix that in as well.).

Take one lettuce leaf and place some of the tuna mix in the middle of it. Wrap the lettuce up
and stick a toothpick in so it will stay.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

360
 361
Albondigas Soup Makes 8 Servings
Preparation: 20 min , Cook Time: 35 min Per Serving - Fat: 16g Protein: 11g Net Carbs: 5g
The Ketosis Cookbook
Soups & Stews

1/2 pound lean ground beef 1/2 cup onion

1/2 pound chorizo sausage, casing removed 3 stalks celery, cut in chunks
1 egg, beaten 1 (16-ounce) can diced tomato (with
2 garlic cloves, minced nothing added)
1/2 carrot, minced 1/2 teaspoon ground cumin
1/2 cup , caulirice 1 teaspoon oregano
1/2 cup cilantro chopped 1/2 cup cilantro
1/2 teaspoon salt 1 large zucchini, sliced
1/4 teaspoon pepper salt
teaspoon ground cumin pepper
6 cups chicken broth
Make the meatballs first: Combine everything and mix thoroughly. When forming the
meatballs roll between your palms otherwise the meatballs will fall apart in the soup.

Combine chicken broth, onion, celery, tomatoes and their liquid, cumin, oregano and cilantro
leaves in a large pot.

Bring to broil, and reduce heat and simmer for 10 minutes.

Drop meatballs in the soup (Make sure the soup is slightly boiling; return to simmer and cook
another 10 minutes then add zucchini and cook 10 minutes.

Season with salt and pepper, to taste.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 362
Beanless Keto Chili Makes 8 Servings
Preparation: 15 min , Cook Time: 2 hrs Per Serving - Fat: 22g Protein: 10g Net Carbs: 3g
The Ketosis Cookbook
Soups & Stews

1 pound ground beef 2 tbsp. cumin

1 pound hot Italian sausage 1 tbsp. minced garlic
1 large green pepper 1 tbsp. organic coconut oil
large yellow pepper 1 tbsp. butter
1 medium white onion 1 teaspoon onion powder
1 can tomato sauce 1 teaspoon salt
tbsp. curry powder 1 teaspoon freshly ground black pepper
2 tbsp. chili powder
1. Dice onions, peppers, and mince garlic.
Heat a pan to medium-high and add the butter and coconut oil, once melted, add the peppers,
onions, and garlic and sautee to done.

Heat a pot to medium and add the sausage and ground beef and cook until browned, adding
salt and pepper to taste.

Combine the onion, peppers, and garlic, tomato sauce, onion powder, and chili powder. Let
cook for 20 minutes. Add curry powder and cumin and let cook for another 10 minutes, stirring
often.

Simmer for 45 minutes to 2 hours, (the longer the better!)

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 363
Boston Fish Stew Makes 6 Servings
Preparation: 20 min , Cook Time: 1 hr 15 min
The Ketosis Cookbook Per Serving - Fat: 12g Protein: 18g Net Carbs: 9g
Soups & Stews

1/4 cup olive oil 1/4 cup sherry

4 stalks celery 2 cubes chicken bouillon
1/2 onion, diced 1/2 teaspoon red pepper flakes
3 carrots, diced salt and pepper to taste
3 cloves garlic, diced 1/2 bunch cilantro
1 (14-ounce) can stewed tomatoes 1/2 pound medium shrimp - peeled and
2 1/2 cups water deveined
1 cup white wine 1/2 pound white fish, cut into small chunks
1 (8-ounce) bottle clam juice
Heat the oil in a large pot over medium heat. Mix in the celery, onion, carrots, and garlic.
Cook and stir until onion is tender. Stir in the tomatoes, water, wine, clam juice, and sherry.
Dissolve bouillon cubes in the stew, and season with red pepper, salt, and pepper. Bring to a boil,
reduce heat to low, and simmer 1 hour.

Mix the cilantro, shrimp, and fish into the stew. Continue cooking 5 minutes, or until shrimp is
opaque and fish is easily flaked. Remove from heat, and allow to sit 10 minutes before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 364
Broccoli & Cheese Soup Makes 4 Servings
Preparation: 30 min , Cook Time: 40 min Per Serving - Fat: 44g Protein: 17g Net Carbs: 8g
The Ketosis Cookbook
Soups & Stews

1 tablespoon melted butter 1/2 pound fresh broccoli chopped

1/2 medium chopped onion 1 cup carrot, julienned
1/4 cup melted butter 1/4 teaspoon nutmeg
1/4 cup almond flour 8 ounces grated sharp Cheddar cheese
2 cups heavy cream salt and pepper
2 cups chicken stock crusty bread (keto)
1. Sauté onion in butter and set aside.
Cook melted butter and flour using a whisk over medium heat for 3-5 minutes. Stir constantly
and add the half & half then add the chicken stock. Simmer for 20 minutes.

Add the broccoli, carrots and onions. Cook over low heat 20-25 minutes. Add salt and pepper.
and return to heat and add cheese. Stir in nutmeg.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 365
Cabbage Soup Makes 6 Servings
Preparation: 10 min , Cook Time: 25 min Per Serving - Fat: 0g Protein: 4g Net Carbs: 2g
The Ketosis Cookbook
Soups & Stews

3 cups beef broth 1/2 cup green beans

2 garlic cloves minced 1/2 cup chopped zucchini
1 tablespoon tomato paste 1/2 teaspoon basil
2 cups chopped cabbage 1/2 teaspoon oregano
1/2 yellow onion salt & pepper
1/2 cup chopped carrot
Spray pot with non stick cooking spray sauté onions carrots and garlic for 5 minutes. Then add
broth, Tomato paste, cabbage, green beans, basil, oregano and Salt & Pepper to taste.

Simmer for a about 5-10 minutes until all vegetables are tender then add the zuccini and
simmer for another 5 or so minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 366
Cauliflower Leek Soup Makes 4 Servings
Preparation: 15 min , Cook Time: 1 hr Per Serving - Fat: 35g Protein: 3g Net Carbs: 11g
The Ketosis Cookbook
Soups & Stews

12 leeks, cut into 1 inch pieces 32 cups vegetable broth

1/2 cup olive oil salt and freshly ground black pepper to
3/4 cup butter taste
4 large head cauliflower, chopped 4 cups heavy cream (optional)
3/4 cup garlic, finely chopped
1. Heat the olive oil and butter in a large pot over medium heat, and sauté the leeks, cauliflower,
and garlic for about 10 minutes. Stir in the vegetable broth, and bring the mixture to a boil.
Reduce heat, cover, and simmer 45 minutes.

2. Remove the soup from heat. Blend the soup with an immersion blender or hand mixer. Season
with salt and pepper. Mix in the heavy cream, and continue blending until smooth.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 367
Chicken Enchilada Soup Makes 4 Servings
Preparation: 15 min , Cook Time: 15 min Per Serving - Fat: 21g Protein: 11g Net Carbs: 11g
The Ketosis Cookbook
Soups & Stews

3 tbsp olive oil 6 ounces chicken, shredded

3 stalks celery, diced 2 teaspoons cumin
1 medium red bell pepper, diced 1 teaspoon oregano
2 teaspoons garlic, minced 1 teaspoon chili powder
4 cups chicken broth 1/2 teaspoon cayenne pepper
1 cup diced tomato 1/2 cup cilantro, chopped
8 ounces cream cheese 1/2 medium lime, juiced
Heat oil in a pan and add celery, and pepper. Once celery is soft, add tomatoes and let cook for
2-3 minutes.

Add spices to pan and mix together well. Pour in the chicken broth and cilantro, bring to a
boil, and then reduce to low to simmer for 20 minutes. Once simmering is done, add cream
cheese and bring to a boil again. Once boiling, reduce heat to low and simmer for 25 minutes.
Shred the chicken and add to the pot, then juice 1/2 lime over the top. Stir everything together.
Serve with an additional sprinkling of cilantro, shredded cheese, or sour cream!

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 368
Chicken Veggie Stew Makes 6 Servings
Preparation: 15 min , Cook Time: 35 min Per Serving - Fat: 2g Protein: 5g Net Carbs: 7g
The Ketosis Cookbook
Soups & Stews

2 teaspoons olive oil 1 cup fresh spinach

small red onion, chopped 1 pinch crushed red pepper
2 cloves garlic, minced 1 pinch paprika
skinless, boneless chicken breasts cubed sea salt
2 sweet potatoes, peeled and chopped 1/2 cup chicken broth
Heat olive oil in a saucepan over medium-high heat. Sauté onion and garlic in hot oil until
softened, about 5 minutes.

Stir chicken, sweet potatoes, spinach, crushed red pepper, paprika, and sea salt with the onion
and garlic in the saucepan. Pour as much chicken broth into the saucepan to make the mixture as
soup-like or stew-like as you'd like it.

Bring the broth to a boil, reduce heat to medium-low, and simmer until the chicken is no
longer pink in the middle and the sweet potatoes are tender, about 30 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 369
Crab Bisque Makes 6 Servings
Preparation: 20 mins , Cook Time: 45 mins Per Serving - Fat: 10g Protein: 4g Net Carbs: 2g
The Ketosis Cookbook
Soups & Stews

cup onion, minced 1 tablespoon lemon juice

1 cup carrot, minced 1 teaspoon Worcestershire sauce
(10 1/2 ounce) cans chicken broth 1/2 teaspoon cayenne pepper
4 tablespoons flour fresh chives minced
6 tablespoons butter salt
1 cup heavy cream 1/2 pound crabmeat
1/2 cup cooking sherry
Sauté onion and carrot in 2 tablespoons butter until soft. Set aside.

In 4 quart saucepan, melt 4 tablespoons butter and add flour, whisking constantly over medium
heat until roux becomes light brown (about 5 minutes). Slowly add chicken broth, whisking
constantly to ensure mixture stays smooth. Add onions and carrots, cover, and simmer for 1/2
hour.
Add cream, sherry, lemon juice, Worcestershire sauce, cayenne pepper, salt, and lobster or
crab and simmer an additional 5 to 10 minutes. Garnish with fresh minced chives if desired.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 370
Down Home Seafood Gumbo Makes 8 Servings
Preparation: 15 min , Cook Time: 1 hr 20 min
The Ketosis Cookbook Per Serving - Fat: 3g Protein: 15g Net Carbs: 6g
Soups & Stews

1/2 teaspoon ground cayenne pepper 2 cups chopped onions

1/2 teaspoon ground white pepper 2 cups chopped green bell pepper
1/2 teaspoon ground black pepper 1 teaspoon minced garlic
1 1/2 teaspoons paprika 2 teaspoons hot pepper sauces
1/2 teaspoon dried thyme 1 1/2 cups tomato sauce
1/2 teaspoon dried oregano 7 cups fish stock
1 bay leaf , crushed 2 cups shucked oysters
1 teaspoon salt 1 cup crabmeat
3/4 cup vegetable oil 1 pound small shrimp peeled and deveined
2 cups chopped celery
Combine the red, white, and black peppers, paprika, thyme, oregano, bay leaf, and salt and set
aside.

In a heavy pot, 5 quart or larger, heat oil over medium heat, warming the pot first. Add onions,
celery, and green pepper. Turn heat to high. Stirring frequently, add garlic, file, hot sauce, and
the pepper-herb mixture. Cook for 5 minutes, stirring constantly.

Add tomato sauce, and stir as it reduces over high heat. Add fish stock and bring to a boil.
Reduce heat, and simmer for 1 hour, stirring occasionally.
4. When ready to serve, add shrimp, oysters, and crabmeat. Cover, and wait 5 minutes. Turn off
heat, and let stand for 10 minutes. Serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 371
Egg Drop Soup Makes 4 Servings
Preparation: 15 min , Cook Time: 5 min Per Serving - Fat: 7g Protein: 10g Net Carbs: 3g
The Ketosis Cookbook
Soups & Stews

6 cups chicken broth 8 large eggs

2 cubes chicken bouillon 4 teaspoons chili garlic paste
4 tbsp. bacon fat (or butter)
Put a pan on the stove and turn it to medium-high heat. Add the chicken broth, boullion cube,
and bacon fat (or butter) to the pan. Bring the broth to a boil, add the chili garlic paste and stir.
Turn the stove off.

Beat the eggs and pour into the steaming broth, stirring and letting sit for a moment. Serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 372
Lemon Broccoli Soup Makes 8 Servings
Preparation: 25 min , Cook Time: 35 min Per Serving - Fat: 2g Protein: 4g Net Carbs: 0g
The Ketosis Cookbook
Soups & Stews

tablespoon extra-virgin olive oil 1/8 teaspoon ground black pepper

1 large onion, finely chopped 5 cups vegetable broth
cloves garlic, minced 1/4 cup freshly squeezed lemon juice
2 pounds broccoli, chopped 1/4 cup shredded cheddar cheese, or as
1/4 teaspoon salt desired (optional)
Heat oil in a large pot over medium heat; once the oil is hot, reduce heat to low. Cook and
stir onion and garlic in hot oil until softened, 3 to 5 minutes. Add broccoli, season with salt and
pepper, and stir. Pour vegetable broth and lemon juice into the pot.

Loosely cover the pot and simmer the mixture until the broccoli is tender, about 25 minutes.
Puree with an immersion blender until smooth. Garnish with Cheddar cheese to serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 373
Peppered Sausage Soup Makes 6 Servings
Preparation: 10 min , Cook Time: 50 min Per Serving - Fat: 31g Protein: 22g Net Carbs: 3g
The Ketosis Cookbook
Soups & Stews

2 pounds pork sausages 1 teaspoon onion powder

1 tbsp. olive oil 1 tbsp. chili powder
10 ounces raw spinach 1 tbsp. cumin
1 medium green bell pepper 1 teaspoon garlic powder
1 can tomato w/ jalapenos 1 teaspoon Italian seasoning
4 cups beef stock 3/4 teaspoon kosher salt
Heat olive oil in a large pot over medium heat. Once hot, add sausage and cook until seared.
Stir, and cook more.

Slice green pepper into pieces, then add to pot and stir everything together well. Season with
salt and pepper.

Add the tomatoes and jalapenos and stir again. Then, add the spinach on top of everything and
place the lid on the pot. Once wilted, add spices and broth and mix together.
Replace the lid and cook for 30 minutes covered, reducing heat to medium-low. Once done,
remove the lid from the pan and let simmer for 15 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 374
Red Pepper and Snapper Soup Makes 5 Servings
Preparation: 25 min , Cook Time: 25 min Per Serving - Fat: 8g Protein: 25g Net Carbs: 6g
The Ketosis Cookbook
Soups & Stews

1/4 pounds fresh or frozen skinless red 1/4 teaspoon salt

snapper fillets 1/4 teaspoon ground black pepper
tablespoons olive oil 1/8 teaspoon ground red pepper
sweet red peppers chopped 1/2 cup Italian parsley chopped
1 cup shallot chopped fresh Italian parsley sprigs
5 1/4 cups chicken broth (optional)
Thaw fish, if frozen. Rinse fish; pat dry. Cut fish into 1-inch pieces; set aside. In a large
saucepan or Dutch oven heat oil over medium heat. Add sweet peppers and shallots or onions;
cook for 5 minutes. Carefully add 1 can of the broth. Bring to boiling; reduce heat. Cover and
simmer about 20 minutes or until peppers are very tender. Remove from heat; cool slightly.

Pour half of the sweet pepper mixture into a blender container. Cover and blend until nearly
smooth. Pour into a medium bowl. Repeat with remaining pepper mixture. Return all to
saucepan or Dutch oven. Add remaining chicken broth, the salt, black pepper, and ground red
pepper. Bring to boiling; reduce heat. Add fish to broth mixture. Cover and simmer about 5
minutes or until fish flakes easily when tested with a fork, stirring once or twice. Stir in snipped
parsley.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 375
Roasted Peppered Tomato Soup Makes 6 Servings
Preparation: 10 min , Cook Time: 50 min Per Serving - Fat: 7g Protein: 4g Net Carbs: 9g
The Ketosis Cookbook
Soups & Stews

3 pounds roma tomatoes, quartered pepper

1 yellow onion, halved and quartered 3 cloves garlic, halved
1/2 red bell pepper, chopped 5 cups low-sodium chicken broth
3 tablespoons olive oil 2 teaspoons dried basil
1 tablespoon sea salt 1 teaspoon dried parsley
1 1/2 teaspoons freshly ground black
Preheat oven to 400 degrees F (200 degrees C) and line a large baking sheet with aluminum
foil.

Spread tomatoes, onion, and red bell pepper in 1 layer onto the prepared baking sheet. Drizzle
olive oil over tomato mixture and season with salt and pepper.

Roast in the preheated oven for 30 minutes; add garlic and continue roasting until tomato
mixture is tender, about 15 more minutes.

Bring chicken broth, basil, and parsley to a boil in a large stockpot; reduce heat and simmer.

Put half the tomato mixture into a blender. Cover and hold lid down; pulse a few times before
leaving on to blend until smooth, adding a small amount of the warm chicken broth if liquid is
needed. Pour pureed tomato mixture into stockpot with chicken broth. Puree remaining half of
tomato mixture and add to chicken stock mixture, mixing well. Simmer for 5 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 376
Seafood Chili Makes 8 Servings
Preparation: 30 min , Cook Time: 25 min Per Serving - Fat: 6g Protein: 17g Net Carbs: 10g
The Ketosis Cookbook
Soups & Stews

1 teaspoon chili powder 5 1/3 teaspoons olive oils, divided

2 teaspoons salt, divided 1 1/3 cups chopped onions
1 1/3 pounds firm white fish, such as 1 1/3 cups frozen corn
orange roughy or cod, cut into 1-inch 1 1/3 tablespoons chopped garlic
pieces 1/3 cups canned chopped tomatoes
1/3 pounds monkfish, cut into 1-inch 1 1/3 ounces bottle (8 oz.) clam juice
pieces 1 1/3 cups white wine
2/3 pound medium shrimp, peeled and 2/3 tablespoons canned chopped green
deveined chilies
2/3 dried pasilla chiles* 1 1/3 ripe avocados, peeled and chopped
hot water 2/3 cup chopped fresh cilantro
Combine chili powder and 1 teaspoon salt in a large bowl. Rub spice mixture onto fish and
shrimp.

Combine pasillas and enough hot water to cover in a bowl. Let stand 20 minutes. Remove
chiles with a slotted spoon, reserving soaking water. Remove seeds and stems from chiles; puree
in blender, adding enough reserved soaking water (about 1/4 cup) to make a thick paste.

Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add fish and shrimp; cook 2
minutes per side, until lightly browned but not totally cooked through. Transfer to a plate. Cover
and set aside.
Heat remaining 2 teaspoons oil in a Dutch oven. Add onions, corn and garlic; cook 3 minutes.
Stir in tomatoes, clam juice, wine, 1 cup water, beans, pasilla paste and green chilies; bring
to a boil. Reduce heat. Cover and simmer 20 minutes. Uncover; add seafood and remaining 1
teaspoon salt. Simmer 5 minutes more. Top with avocado and cilantro. Makes 6 servings.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 377
Slow Cooker Split Pea Soup Makes 8 Servings
Preparation: 15 min , Cook Time: 10 hrs Per Serving - Fat:5g Protein: 12g Net Carbs: 3g
The Ketosis Cookbook
Soups & Stews

7 cups water (1-1/2 cups)

1 package dried split peas (2-1/4 cups), 2 medium stalks celery, finely chopped (1
sorted and rinsed (16 ounces) cup)
1 teaspoon salt 1 medium onion, chopped (1/2 cup)
1/4 teaspoon pepper 1 ham bone, 2 pounds ham shanks or 2
3 medium carrots, cut into 1/4-inch slices pounds smoked pork hocks
1. Mix all ingredients except ham in 4- to 5-quart slow cooker. Add ham.

2. Cover and cook on Low heat setting 8 to 10 hours or until peas are tender.

3. Remove ham from cooker; place on cutting board. Pull meat from bones, using 2 forks;
discard bones and skin. Stir ham into soup. Stir well before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 378
Slow-Cooker Beef Stew Makes 5 Servings
Preparation: 15 min , Cook Time: 10-12 Hrs Per Serving - Fat: 6g Protein: 22g Net Carbs: 3g
The Ketosis Cookbook
Soups & Stews

1 pound beef round steak (trimmed and cut 1 jar (12-oz.) mushroom gravy
into pieces) 2 1/2 cups water
2 cups frozen cut green beans 2 teaspoons beef-flavor instant bouillon
1 cup shredded carrot (1 to 2 medium) 1/2 teaspoon dried thyme leaves
1/2 cup uncooked regular pearl barley 1/4 teaspoon pepper
1 jar (4.5-oz.) sliced mushrooms, drained
In 3 1/2 or 4-quart slow cooker, combine all ingredients; mix well.

Cover; cook on Low setting for 10 to 12 hours.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 379
Spiced Pumpkin Soup Makes 8 Servings
Preparation: 10 min , Cook Time: 45 min Per Serving - Fat: 21g Protein: 5g Net Carbs: 4g
The Ketosis Cookbook
Soups & Stews

2 2/3 cups pumpkins puree 1/3 teaspoons freshly minced ginger

4 cups chicken broth 2/3 teaspoon cinnamon
10 2/3 tbsp. butter 2/3 teaspoon coriander
2/3 medium onion, chopped 1/3 teaspoon nutmeg
5 1/3 cloves roasted garlic, minced (recipe 2/3 bay leaves
here) 1 1/3 cups heavy cream
1 1/3 teaspoons salt 10 2/3 slices bacon
1 1/3 teaspoons pepper 8 ~ tbsp. bacon
Brown butter in a saucepan over medium-low heat. Once it's dark golden in color, add onions,
garlic, and ginger to the pan. Let cook for 2-3 minutes. Once onions are translucent, add spices
and stir in well. Let cook for 1-2 minutes, then add pumpkin and chicken broth into the pan. Stir
in well.
Bring to boil, then turn to low and allow to simmer for 20 minutes. After 20 minutes, use
blender to puree everything smooth. Let simmer for an additional 20 minutes. In the mean time,
cook 4 slices of bacon.

2. Once the soup is done, add heavy cream and bacon grease and mix well. Crumble bacon over
the top and optionally add chopped parsley and 2 tbsp. sour cream.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 380
Sweet Potato Chicken Stew Makes 6 Servings
Preparation: 15 min , Cook Time: 35 min Per Serving - Fat: 2g Protein: 14g Net Carbs: 7g
The Ketosis Cookbook
Soups & Stews

2 teaspoons olive oil 1 cup fresh spinach

small red onion, chopped 1 pinch crushed red pepper
2 cloves garlic minced 1 pinch paprika
skinless, boneless chicken breasts halves, sea salt to taste
cut into cubes 1/2 cup chicken broth
2 sweet potatoes, peeled and chopped
Heat olive oil in a saucepan over medium-high heat. Sauté onion and garlic in hot oil until
softened, about 5 minutes.

Stir chicken, sweet potatoes, spinach, crushed red pepper, paprika, and sea salt with the onion
and garlic in the saucepan. Pour as much chicken broth into the saucepan to make the mixture as
soup-like or stew-like as you'd like it.

Bring the broth to a boil, reduce heat to medium-low, and simmer until the chicken is no
longer pink in the middle and the sweet potatoes are tender, about 30 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 381
Sweet Potato Chorizo Kale Stew Makes 4 Servings
Preparation: 40 min , Cook Time: 45 min Per Serving - Fat: 15g Protein: 4g Net Carbs: 9g
The Ketosis Cookbook
Soups & Stews

1/2 large onion, diced 1/2 pinch saffron threads

1 tablespoon olive oil 2 1/2 garlic cloves, minced
4 ounces chorizo sausages (cut into 1/2" 1 sweet potato, peeled and cut into 1-inch
pieces) pieces
1 1/2 stalks celery, diced 4 cups chicken broth
1 1/2 carrots, diced 2 cups kale, washed, stemmed, and
1 teaspoon ground cumin chopped
1/2 tablespoon paprika 1/2 lemon, juiced
1/4 teaspoon ground turmeric salt and pepper to taste
1 teaspoon salt 1/2 tablespoon chopped fresh parsley, or to
1/2 teaspoon freshly ground black pepper taste (optional)
1. Cook and stir onion in olive oil in a soup pot over medium-high heat for 5 minutes. Add
chorizo and continue cooking, stirring frequently, for another 3 minutes.
Add celery and carrots; continue stirring and cooking until vegetables have softened slightly,
about 3 minutes. Add cumin, paprika, turmeric, kosher salt, ground black pepper, saffron
threads, and garlic. Cook and stir until garlic is fragrant and slightly soft, 3 more minutes.

Add sweet potatoes and chicken broth. Bring to a boil, reduce heat to medium-low, and cook
until sweet potatoes are tender, about 20 minutes. Add kale and cook until vegetables are soft
and the kale is wilted and cooked through, about 10 more minutes.

Stir in lemon juice; adjust salt and ground black pepper to taste. Garnish with parsley.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 382
Zuppa Toscana Makes 12 Servings
Preparation: 20 min , Cook Time: 1 hr Per Serving - Fat: 44g Protein: 15g Net Carbs: 7g
The Ketosis Cookbook
Soups & Stews

2 pounds Italian sausages 4 garlic cloves, minced

4 sweet potatoes, sliced in half, and then in 4 cups kale, chopped
1/4 inch slices 4 (8-ounce) cans chicken broth
2 large onions, chopped 2 quarts water
1/2 cup bacon bits (optional) 2 cups heavy whipping cream
Chop or slice uncooked sausage into small pieces then brown sausage in your soup pot. Add
chicken broth and water to pot and stir then place onions, potatoes, and garlic in the pot.

Cook on medium heat until potatoes are done then add bacon, salt and pepper to taste and
simmer for another 10 minutes.

Turn to low heat, add kale and cream, heat through and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

383
 384
Avocado Egg Salad Makes 4 Servings
Preparation: 20 min Per Serving - Fat: 12g Protein: 6g Net Carbs: 2g
The Ketosis Cookbook
Vegetarian

1 lemon 1 avocado, halved, seeded, peeled, and

1/4 cup mayonnaise coarsely chopped
1 tablespoon water 1/4 cup slivered red onion
5 hard-cooked eggs, peeled 1 large tomato, thinly sliced
salt 1/4 cup chopped walnuts, toasted
ground black pepper
Finely shred lemon peel from lemon and juice lemon to get 2 tablespoons. In a large bowl stir
together lemon juice, mayonnaise, and the 1 tablespoon water. Use a fork to mash one of the
hard-cooked egg yolks into mayonnaise mixture. Season to taste with salt and pepper.

Coarsely chop remaining hard-cooked eggs. Add to mayonnaise mixture along with avocado
and onion; stir to coat.

To serve, spoon egg mixture over your vehicle of choice, tomato is suggested. Top with
walnuts and desired amount of lemon peel. If desired, season with additional salt and pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 385
Butternut Squash Bake Makes 6 Servings
Preparation: 20 min , Cook Time: 35 min Per Serving - Fat: 19g Protein: 9g Net Carbs: 6g
The Ketosis Cookbook
Vegetarian

4 pounds butternut squash, peeled, seeded, 1 tablespoon minced fresh thyme

and cubed 6 ounces crumbled blue cheese
1/3 yellow onion, minced sea salt and ground black pepper to taste
1/4 cup extra-virgin olive oil 1/4 cup keto bread crumbs
1/2 cup keto bread crumbs 1 tsp. Italian seasoning
Preheat an oven to 425 degrees F (220 degrees C).

Toss the squash, onion, olive oil, 1/2 cup keto bread crumbs, Italian seasoning, thyme,
and blue cheese in a large mixing bowl. Season with salt and pepper. Pour the mixture into
a large baking dish. Sprinkle 1/4 cup bread crumbs over the squash.

Bake in the preheated oven until lightly browned on top, 35 to 40 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 386
Cheddar Cheese Soufflé Makes 6 Servings
Preparation: 10 mins , Cook Time: 40 mins Per Serving - Fat: 12g Protein: 5g Net Carbs: 0g
The Ketosis Cookbook
Vegetarian

5 eggs 1/4 teaspoon ground black pepper

1/2 cup heavy cream 1/2 pound cheddar cheese, cut into about 1
1/4 cup grated Parmesan cheese inch pieces
1/2 teaspoon prepared mustard 11 ounces cream cheese , cut into about 1
1/4 teaspoon salt inch pieces
Preheat your oven to 375 degrees and butter a large souffle dish or 6 small souffle dishes.

Add to the blender the eggs, cream, Parmesan, mustard, salt and pepper. Blend until mixed
well and smooth. With the blender running, add the cheddar through the hole in the lid, one
chunk at a time until all are chopped up and the mixture is thick. Add the cream cheese in the
same manner.

3. Once all of the cheddar and cream cheese is fully incorporated, run the blender for 5 more
seconds, just to get a little air in the mixture.

5. Pour the mixture into the buttered souffle dishes and bake the souffle for 40-50 minutes
depending upon your preference.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 387
Cheezy Spinach Pie Makes 8 Servings
Preparation: 10 mins , Cook Time: 45 mins Per Serving - Fat: 4g Protein: 3g Net Carbs: 0g
The Ketosis Cookbook
Vegetarian

12 ounces muenster cheese sliced 1 (8-ounce) package cream cheese softened

2 (10-ounce) packages frozen chopped salt
spinach thawed and drained. pepper
2 eggs garlic powder
1/3 cup Parmesan cheese
Preheat oven to 350 degrees. (325 for glass dish)

Line a quiche dish or 9 inch pie pan with the 8 ounces of muenster cheese slices.

Carefully press all of the water out of the spinach and place in large mixing bowl. Add eggs,
parmesan cheese, cream cheese, salt, pepper and garlic powder and stir well. Spoon mixture into
pan and top with remaining cheese slices.
4. Bake for 35 minutes and allow to set up for 10 minutes before serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 388
Chicken & Broccoli Zucchini Boats Makes 4 Servings
Preparation: 30 min , Cook Time: 15 min Per Serving - Fat: 2g Protein: 12g Net Carbs: 2g
The Ketosis Cookbook
Vegetarian

10 ounces zucchini (2 large zucchini, 6 ounces rotisserie chicken, shredded

hallowed out) 2 tbsp. sour cream
tbsp. butter 1 stalk green onion
ounces cheddar cheese, shredded salt and pepper to taste
1 cup broccoli
Preheat the oven to 400F and cut the zucchini you’re using in half lengthwise.

Using a spoon, scoop out most of the zucchini until you’re left with a shell about 1/2 - 1 cm
thick. Pour 1 tbsp. of melted butter into each zucchini boat, season with salt/pepper and place
them in the oven for about 20 minutes.

While zucchini is cooking, shred your rotisserie chicken and measure out 6 oz. Cut up broccoli
florets into small pieces, and combine both with sour cream. Season with salt and pepper.

4. Once the zucchini is done, take them out and add your chicken and broccoli filling. Sprinkle
cheddar cheese and bake for an additional 10-15 minutes or until the cheese is melted and
browning. Garnish with chopped green onion and enjoy with more sour cream or mayo.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 389
Chili Rellenos Casserole Makes 6 Servings
Preparation: 15 min , Cook Time: 45 min Per Serving - Fat: 10g Protein: 12g Net Carbs: 7g
The Ketosis Cookbook
Vegetarian

2 (7-ounce) cans whole green chile peppers, 1 (5-ounce) can evaporated milk
drained 2 tablespoons all-purpose flour
8 ounces Monterey jack cheese, shredded 1/2 cup milk
8 ounces cheddar cheese, shredded 1 (8-ounce) can tomato sauce
2 eggs, beaten
Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13-inch baking dish with cooking
spray.

Lay half of the chilies evenly in bottom of baking dish. Sprinkle with half of the Jack and
Cheddar cheeses, and cover with remaining chilies. In a bowl, mix together the eggs, milk, and
flour, and pour over the top of the chilies.

Bake in the preheated oven for 25 minutes. Remove from oven, pour tomato sauce evenly over
the top, and continue baking another 15 minutes. Sprinkle with remaining Jack and Cheddar
cheeses, and serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 390
Crustless Tomato and Basil Quiche Makes 8 Servings
Preparation: 10 min , Cook Time: 15 min Per Serving - Fat: 8g Protein: 6g Net Carbs: 3g
The Ketosis Cookbook
Vegetarian

tablespoon olive oil 3/4 cup egg substitute or 3 whole egg

1 onion, sliced 1/2 cup whole milk
cups tomatoes sliced 1/2 teaspoon black pepper (or less)
2 tablespoons almond flour 1 cup Swiss cheese, shredded
2 teaspoons dried basil
Preheat oven to 400°F. and spray 9" pie pan with cooking spray and layer 1/2 cup of cheese on
the bottom.

Heat olive oil in a large skillet over medium heat and sauté onion until soft; layer over cheese
in pie pan.

Sprinkle tomato slices with flour and basil, then sauté 1 minute on each side; layer over onions
in pie pan.

In a small bowl, whisk together eggs and milk, season with pepper and pour over the onion/
tomato layers in the pie pan. Sprinkle top of quiche with remaining 1/2 cup of cheese and bake at
400° F for 10 minutes.

Reduce heat to 350° F and bake for 15 to 20 minutes, or until filling is puffed and golden
brown. Serve warm.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 391
Eggplant Parmesan Makes 4 Servings
Preparation: 10 mins , Cook Time: 45 mins Per Serving - Fat: 25g Protein: 28g Net Carbs: 5g
The Ketosis Cookbook
Vegetarian

2 lbs eggplants 2 cups low carb spaghetti sauce

1/3 cups Parmesan cheese, shredded and Italian seasoning
divided dried oregano
2/3 cups mozzarella mozzarella cheese, dried basil
shredded and divided
1. Preheat oven to 375 degrees.

Peel eggplant and cut into 1/4 inch thick round slices. Lightly grease a medium sized casserole
dish and place half of the eggplant on the bottom.

Top with 1/2 cup of parmesan, 3/4 cup mozzarella and 3/4 cup of sauce, sprinkle with spices.
Repeat layers and again, sprinkle with spices.

Cover with aluminum foil and bake for 40 minutes or until eggplant is tender.

Uncover and top with the remaining 1/2 cup of mozzarella and once again, sprinkle with
spices; bake for about 5 more minutes or until the cheese is melted.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 392
Grilled Stuffed Portabella Mushrooms Makes 8 Servings
Preparation: 20 min , Cook Time: 8 min Per Serving - Fat: 6g Protein: 8g Net Carbs: 5g
The Ketosis Cookbook
Vegetarian

8 large portabella mushrooms caps 1/4 cup sour cream

8 Italian plum tomatoes sliced into thin 2 tablespoons grated Parmesan cheese
slices parmesan cheese
2 tablespoons olive oils 2 tablespoons lemon juice
salt and pepper 1 tablespoon minced fresh garlic
1/3 cup grated parmesan cheese or 1/3 cup 2 tablespoons fresh basil
finely grated mozzarella cheese 1 large green onion (very finely chopped)
1 (14-ounce) jar artichoke hearts drained hot sauce to taste
and chopped seasoned salt & freshly ground black
1/2 cup cream cheese pepper
In a bowl mix all stuffing ingredients together adjusting hot sauce, salt and pepper to taste,
cover and chill.

Place the mushroom caps on large baking sheet or platter and brush all over with with olive
oil. Sprinkle with tops of the caps lightly with salt and pepper. Using a large spoon or spatula
divide/spread the stuffing mixture between the mushroom caps. Arrange and spread out the
tomato slices in a "spiral-like" fashion on top of the stuffing. Carefully brush the tomatoes with
olive oil then season with a pinch of salt and black pepper, then sprinkle with grated Parmesan
cheese or mozzarella cheese.

Grill at 250F or medium-low heat for about 7-8 minutes, or until the mushrooms are soft and
the topping is hot.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 393
Quiche Lorraine Makes 8 Servings
Preparation: 20 min , Cook Time: 55 min Per Serving - Fat: 21g Protein: 9g Net Carbs: 3g
The Ketosis Cookbook
Vegetarian

crust: 1 cup half-and-half

2 cups almond meal 5 large eggs
1/2 cup butter, melted 1/2 teaspoon sea salt
1 tablespoon minced garlic 1/4 teaspoon ground white pepper
1/2 teaspoon sea salt 1 pinch ground nutmeg
1/8 teaspoon ground white pepper 8 slices cooked bacon, crumbled
filling: 1 cup shredded Swiss cheese
Preheat oven to 350 degrees F (175 degrees C).

Mix almond meal, butter, garlic, 1/2 teaspoon sea salt, and 1/8 teaspoon white pepper together,
forming a ball. Gently press dough into a 9-inch pie pan.

Bake crust in the preheated oven for 10 minutes. The crust will puff up slightly; gently press it
back down with a spoon or fork. Continue baking until just lightly browned, 8 to 10 minutes.

Whisk half-and-half, eggs, 1/2 teaspoon sea salt, 1/4 teaspoon white pepper, and nutmeg in
a large bowl. Sprinkle bacon into the bottom of the pie crust; top with Swiss cheese. Pour egg
mixture over Swiss cheese.

Bake in the preheated oven until a knife inserted in the center comes out clean, about 35
minutes. Let cool for 5 to 10 minutes to finish setting in the middle.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 394
Spinach Quiche Makes 6 Servings
Preparation: 20 min , Cook Time: 30 min Per Serving - Fat: 33g Protein: 29g Net Carbs: 2g
The Ketosis Cookbook
Vegetarian

1 tablespoon vegetable oil 5 eggs, beaten

1 onion, chopped 3 cups shredded Muenster cheese
1 (10-ounce) package frozen chopped 1/4 teaspoon salt
spinach, thawed and drained 1/8 teaspoon ground black pepper
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.

Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally,
until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.

In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend.
Scoop into prepared pie pan.

Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before
serving.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 395
Stuffed Cabbage Makes 4 Servings
Preparation: 1 hr , Cook Time: 2 hrs Per Serving - Fat: 0g Protein: 4g Net Carbs: 2g
The Ketosis Cookbook
Vegetarian

1 cup pearl barley 3 tablespoons parsley

3 cups water 2 cups marinara sauce
1 head cabbage, leaves separated 1 cup water
2 teaspoons canola oil 2 teaspoons apple cider vinegar
8 ounces mushrooms sliced 1 (10-ounce) can tomatoes and green chili
1 onion, chopped pepper
1 teaspoon soy sauce 1 cup shredded cheese
Combine barley and water in saucepan and bring to a boil over medium high heat. Reduce heat
and simmer covered for 30 minutes. Drain. Meanwhile bring a large pot of water to a boil. Add
cabbage leaves and return to a boil, cooking for 8-10 minutes. Drain. Rinse under cold running
water. Drain. Transfer to cutting board and cut off thick ribs from the base of the cabbage leaves
-- on some of the leaves I skipped this step.
Preheat oven to 350-degrees F. Spray 9 x 13 pan with cooking spray.

In a skillet heat oil and add mushrooms and onion, cook stirring for 5-8 minutes or until
softened. Stir in soy sauce and cook for another 3-5 minutes. Stir in barley and parsley. Remove
from heat and cool slightly.

Put mixture in a food processor and pulse until chopped.

Place 1/2 cup of the marinara sauce in bottom of baking dish, next place 1/3 cup of filling in
each cabbage leaf and fold in sides of leaf over filling and roll up. Place rolls seam side down in
baking dish.

6. In a large measuring cup or bowl stir together remaining marinara sauce (1 1/2 cups), water
and vinegar. Pour over cabbage rolls. Cover and bake for 1 1/2 hours.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 396
Stuffed Poblano Peppers Makes 4 Servings
Preparation: 15 min , Cook Time: 20 min Per Serving - Fat: 2g Protein: 2g Net Carbs: 9g
The Ketosis Cookbook
Vegetarian

4 poblano peppers crumbles

2 tablespoons olive oil 1 (1.25 ounce) package chili seasoning mix
1 (12-ounce) package vegetarian burger 1/2 cup white mexican cheese
Preheat an oven to 350 degrees F (175 degrees C).

Bring a large saucepan of water to a boil. Slice the poblanos in half lengthwise and remove the
seeds and stems. Place cleaned peppers in boiling water; cook until soft, about 4 minutes. Drain.

Heat olive oil in a large skillet. Stir in vegetarian crumbles and chili seasoning mix. Cook,
stirring, until crumbles are hot, about 5 minutes. Fill the cooked peppers with the seasoned
crumbles; top with pepperjack cheese. Arrange stuffed peppers on a baking sheet.

Place peppers in preheated oven until cheese is melted, about 10 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 397
Sweet and Sour Meatballs Makes 5 Servings
Preparation: 15 min , Cook Time: 40 min Per Serving - Fat: 19g Protein: 26g Net Carbs: 7g
The Ketosis Cookbook
Vegetarian

meatballs: 2 cups keto bread crumbs

4 eggs 1tsp Italian seasoning
1 cup shredded Cheddar cheese sweet and sour sauce:
1/2 cup cottage cheese 1/4 cup vegetable oil
1/2 cup finely chopped onion 1/4 cup white vinegar
1 cup finely chopped pecans 3/4 cup apricot jam
1 teaspoon dried basil 1 cup ketchup
1 1/2 teaspoons salt 1/4 cup minced onion
1/4 teaspoon dried sage 1 teaspoon dried oregano
1 dash hot pepper sauerkraut
1. Preheat the oven to 350 degrees F (175 degrees C).

In a large bowl, mix together the eggs, Cheddar cheese, and cottage cheese until well blended.
Mix in 1/2 cup onion, pecans, basil, salt Italian seasoning, and sage. Stir in bread crumbs. Form
the mixture into 2 inch balls, and place them in a 9x13 inch baking dish.

In another bowl, whisk together the vegetable oil, vinegar, apricot jam, ketchup, 1/4 cup onion,
oregano and hot pepper sauce. Pour over meatballs.

Bake uncovered for 35 to 40 minutes in the preheated oven, until meatballs are firm, and sauce
is thick and bubbly.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 398
Vegetarian Meatloaf Makes 8 Servings
Preparation: 10 min , Cook Time: 1 hr 10 min Per Serving - Fat: 12g Protein: 2g Net Carbs: 1g
The Ketosis Cookbook
Vegetarian

1 (16-ounce) carton cottage cheese 1 cup finely chopped walnuts

4 eggs, beaten 2 cups whole grain corn flakes
1/4 cup vegetable oil 1/4 cup chopped onion
1 (1 ounce) envelope dry onion soup mix
Preheat oven to 350 degrees F (175 degrees C). and grease a loaf pan.

In a large bowl, combine cottage cheese, eggs, vegetable oil, soup mix, walnuts, cereal and
onion and spoon into prepared pan.

Bake for 60 to 70 minutes then rest for 5 to 10 minutes.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 399
Vegetarian Stir-Fry Makes 4 Servings
Preparation: 10 min , Cook Time: 5 min Per Serving - Fat: 7g Protein: 4g Net Carbs: 10g
The Ketosis Cookbook
Vegetarian

1/2 cup dry sherry de-stemmed and sliced

2 tablespoons oysters sauce 1 medium red or green sweet pepper, cut
2 teaspoons toasted sesame oil into strips
1/4 teaspoon salt 3 green onions, cut into 1/2-inch pieces
1 tablespoon cooking oil 3 cups hot cauliflower rice
3 medium carrots, cut into thin slices 1 red onion, thinly sliced (optional)
2 medium stalks celery, cut into thin slices 1 tablespoon toasted sesame seeds*
4 ounces fresh shiitake mushrooms,
For sauce, in a small bowl, combine sherry, oyster sauce, sesame oil and salt. Set aside.
Pour cooking oil in a wok or a 10-inch nonstick skillet. (Add more oil as necessary during
cooking.) Preheat over medium-high heat. Add carrots; stir-fry for 1 minute. Add celery and
mushrooms; stir-fry for 2 minutes. Add sweet pepper and the 3 green onions; stir-fry for 1 1/2 to
2 minutes more or till vegetables are crisp-tender. Remove wok or skillet from heat.

Stir sauce. Slowly and carefully add sauce to wok or skillet. Return to heat. Cook and stir till
bubbly. Cook and stir 1 to 2 minutes more until sauce is slightly thickened. Serve immediately
over hot cooked rice. Sprinkle with the remaining 1 thinly sliced green onion, if you like, and
toasted sesame seeds.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 400
Yellow Squash Casserole Makes 10 Servings
Preparation: 20 min , Cook Time: 30 min Per Serving - Fat: 11g Protein: 5g Net Carbs: 4g
The Ketosis Cookbook
Vegetarian

4 cups sliced yellow squash 3/4 cup milk

1/2 cup chopped onion 1/4 cup butter, melted
35 buttery round crackers, crushed 1 teaspoon salt
1 cup shredded Cheddar cheese ground black pepper to taste
2 eggs, beaten 2 tablespoons butter
Preheat oven to 400 degrees F (200 degrees C).

Place squash and onion in a large skillet over medium heat. Pour in a small amount of water.
Cover, and cook until squash is tender, about 5 minutes. Drain well, and place in a large bowl.

In a medium bowl, mix together cracker crumbs and cheese. Stir half of the cracker mixture
into the cooked squash and onions. In a small bowl, mix together eggs and milk, then add to
squash mixture. Stir in 1/4 cup melted butter, and season with salt and pepper. Spread into a
9x13 inch baking dish. Sprinkle with remaining cracker mixture, and dot with 2 tablespoons
butter.

Bake in preheated oven for 25 minutes, or until lightly browned.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 401
Zucchini Lasagna Makes 6 Servings
Preparation: 1 hr , Cook Time: 45 min Per Serving - Fat: 4g Protein: 8g Net Carbs: 7g
The Ketosis Cookbook
Vegetarian

3 large zucchini 1 tablespoon dried basil

1 tablespoon salt 1 teaspoon dried oregano
cooking spray 1/4 teaspoon ground nutmeg
1 1/2 cups diced onions 1/4 teaspoon black pepper
2 minced garlic cloves 1/2 cup mozzarella cheese
12 ounces button mushrooms 3 4 cups 3 -4 raw spinach leaves
3 cups chopped tomatoes
1. Slice the zucchini lengthwise into 1/8-inch thick strips. Place in a bowl and salt generously,
tossing once or twice to coat well. Lay strips on paper towels on your work surface. Set aside 1
hour.

Meanwhile, spray a large saucepan with nonstick spray and set over medium heat. Add
the onion; cook, stirring often, until softened, about 2 minutes. Add garlic; cook 20 seconds.
Add the mushrooms; cook, stirring often, until they give off their liquid and it reduces to a
glaze, about 7 minutes. Stir in the tomatoes, basil, oregano, nutmeg and pepper. Cook, stirring
occasionally, until the tomatoes start to break down and the sauce thickens, about 25 minutes.

Position the rack in the center of the oven and preheat the oven to 350°F.

Blot any moisture off the zucchini strips with paper towels. Use one third of the zucchini strips
to line the bottom of a 9 x 13-inch baking pan, laying them lengthwise like you would lasagna
noodles. Top evenly with one third of the sauce, then one third of the shredded cheese. Place
half the remaining zucchini strips on top, as before, then top evenly with half the remaining
sauce and half the remaining cheese. Repeat this process one more time: using the remaining
zucchini, remaining sauce, and remaining cheese.

Bake, uncovered, until bubbling, about 45 minutes. Let stand at room temperature for 10
minutes before slicing into 6 pieces; serve.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

 402
Zucchini Pasta (Spaghetti) Makes 4 Servings
Preparation: 10 min , Cook Time: 7 min Per Serving - Fat: 7g Protein: 3g Net Carbs: 6g
The Ketosis Cookbook
Vegetarian

4 zucchinis, peeled 1/2 cup water

2 tablespoons olive oil salt and ground black pepper to taste
Cut lengthwise slices from zucchini using a vegetable peeler, stopping when the seeds are
reached. Turn zucchini over and continue 'peeling' until all the zucchini is in long strips; discard
seeds. Slice the zucchini into thinner strips resembling spaghetti.

Heat olive oil in a skillet over medium heat; cook and stir zucchini in the hot oil for 1 minute.
Add water and cook until zucchini is softened, 5 to 7 minutes. Season with salt and pepper.

©2016 KetosisCookbook.com. All rights reserved | http://www.ketosiscookbook.com

Index
5
5 Minute Pesto .................................................................................................................. 106
6
6 Layer Taco Salad ............................................................................................................. 20
7
7 layer seafood dip ............................................................................................................. 21

Albondigas Soup ............................................................................................................... 361

Alfredo Sauce .................................................................................................................... 272
Alfredo Shrimp Tilapia ..................................................................................................... 290
Almond Garlic Crackers ................................................................................................... 341
Almond Orange Spirals .................................................................................................... 132
Almond Puffs ...................................................................................................................... 90
Amazing Baked Ham ........................................................................................................ 219
Amazing Double Chocolate Walnut Brownies ................................................................. 133
Amazing Turkey Meatballs .............................................................................................. 190
Anchovy Caesar Salad ...................................................................................................... 242
Apple Sauce Pork Roast ................................................................................................... 220
Apple-Stuffed French Toast........................................................................................................67
Artichoke Bruschetta........................................................................................................... 17
Asian Beef Short Ribs ........................................................................................................ 43
Asian Cucumber Salad...................................................................................................... 243
Asian Keto Chops ............................................................................................................. 221
Asian Pineapple Grilled Pork Chops ................................................................................ 222
Asparagus and Shrimp Salad ............................................................................................ 244
Asparagus, Canadian Bacon, and Cheese Frittata .............................................................. 68
Avocado Cobb Salad ......................................................................................................... 245
Avocado Egg Salad ........................................................................................................... 384
Avocado Salad ................................................................................................................... 246
Avocado Shrimp Ceviche ................................................................................................... 18
Avocado Tuna Melt Patties ............................................................................................... 163

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Avocado, Mango, and Tomato Salsa ................................................................................ 107
Avocado-Basil Chicken Salad Wraps ............................................................................... 191

Baba Ghanoush ................................................................................................................... 19

Bacon Chicken Cordon Bleu ............................................................................................ 192
Bacon Spinach Egg Cup ..................................................................................................... 69
Bacon Wrapped Asparagus with Garlic Aioli .................................................................. 314
Bacon Wrapped Pork Medallions ..................................................................................... 223
Bacon-Wrapped Meatloaf ................................................................................................... 44
Baked Asparagus with Balsamic Butter Sauce ................................................................ 315
Baked Cream Cheese .......................................................................................................... 22
Baked Parmesan Haddock ................................................................................................ 164
Baked Pork Chops ............................................................................................................ 224
Baked Scallops .................................................................................................................. 291
Banana Chocolate Chip Keto Muffins ............................................................................. 135
Banana and Peach Cobbler ............................................................................................... 134
Basil, Chicken, and Tomato Salad .................................................................................... 247
Beanless Keto Chili .......................................................................................................... 362
Beef & Broccoli Salad ........................................................................................................ 45
Beef Bulgogi ....................................................................................................................... 46
Beef Fajita Salad ................................................................................................................. 47
Beef Kebabs with Hummus ................................................................................................ 48
Beef Tacos.....................................................................................................................................49
Beef Wellington .................................................................................................................. 50
Beef Yakitori.............................................................................................................................. 51
Belgian Endive Salad ........................................................................................................ 248
Berry Ice Cream ................................................................................................................ 136
Blackberry Jam ................................................................................................................. 108
Blackberry Prosciutto Wrapped Shrimp ............................................................................. 23
Blackened Cajun Catfish .................................................................................................. 165
Blackened Tuna ....................................................................................................................... 166
Blue Cheese Spread ............................................................................................................ 24

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Blue Cheese Steak Salad .................................................................................................. 249
Blueberry - Coconut Cheesecake Bars ............................................................................. 137
Blueberry Pancake Crepes .................................................................................................. 70
Boneless Pork Chops with Raspberry Sauce .................................................................... 225
Boston Fish Stew .............................................................................................................. 363
Bourbon Bay Scallops ...................................................................................................... 292
Broccoli & Cheese Soup .................................................................................................. 364
Broccoli Salad With Bacon .............................................................................................. 250
Broccoli and Cheese Fritters............................................................................................. 316
Broccoli-Cauliflower Bake ............................................................................................... 317
Broiled Tilapia Parmesan.................................................................................................. 167
Broiled Trout With Rosemary, Lemon and Garlic ........................................................... 168
Buffalo Chicken Dip ........................................................................................................... 25
Buffalo Chicken Stuffed Mushrooms ................................................................................. 26
Buffalo Chicken Wings .................................................................................................... 342
Buffalo Wings with Blue Cheese Dip .............................................................................. 193
Burger Fajita ....................................................................................................................... 52
Butternut Squash Bake...................................................................................................... 385

Cabbage Soup ................................................................................................................... 365

Caesar Pork Chops ............................................................................................................ 226
Caesar Salad Dressing ...................................................................................................... 109
Cajun Catfish and Remoulade .......................................................................................... 169
Candied Salmon Salad with Ginger Honey Dressing....................................................... 251
Caprese Salad .................................................................................................................... 252
Caribbean Couscous Salad................................................................................................ 253
Carolina Barbecue Sauce .................................................................................................. 273
Cauliflower Leek Soup ..................................................................................................... 366
Cauliflower Mushroom Risotto ........................................................................................ 318
Cauliflower Popcorn ......................................................................................................... 343
Cauliflower Rice ............................................................................................................... 319
Cheddar Cheese Soufflé.................................................................................................... 386

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Cheese Chips ..................................................................................................................... 344
Cheeseburger Muffins ....................................................................................................... 345
Cheesy Garlic Bread ........................................................................................................... 91
Cheezy Crab Dip................................................................................................................. 27
Cheezy Spinach Pie .......................................................................................................... 387
Cherry Chocolate Chip Bars ............................................................................................. 138
Chicken & Broccoli Zucchini Boats ................................................................................ 388
Chicken Bacon Avocado Sandwich .................................................................................. 194
Chicken Carbonara ............................................................................................................ 195
Chicken Cordon Bleu Casserole ....................................................................................... 196
Chicken Enchilada Mango Salad ...................................................................................... 254
Chicken Enchilada Soup ................................................................................................... 367
Chicken Lettuce Wraps with Spicy Peanut Sauce ........................................................... 346
Chicken Marinade ............................................................................................................. 274
Chicken Tikka Masala ...................................................................................................... 197
Chicken Veggie Stew ........................................................................................................ 368
Chicken Waldorf Salad ..................................................................................................... 255
Chili Rellenos Casserole ................................................................................................... 389
Chipotle Dipping Sauce ...................................................................................................... 28
Chocolate Chip Cookies ................................................................................................... 139
Chocolate Chip Dream Bars. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140
Chocolate Chunk Cookies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141
Chocolate Cupcakes with Frosting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142
Chocolate Frosting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143
Chocolate Mousse ............................................................................................................. 144
Chocolate Peanut Butter Fudge ........................................................................................ 145
Chocolate Swirl Cheesecake ............................................................................................. 146
Chorizo Breakfast Casserole ............................................................................................... 71
Cilantro Cream Sauce ....................................................................................................... 275
Cilantro-Lime Salad Dressing .......................................................................................... 110
Cinnamon Banana Bread .................................................................................................... 92
Coconut Keto Crepes .......................................................................................................... 72

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Coconut Shrimp ................................................................................................................ 293
Coconut Walnut Squash .................................................................................................... 320
Coconut-Mango Salsa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Coriander Steak Tenderloin. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Cosmic Meatballs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Country Breakfast Casserole .............................................................................................. 73
Crab Bisque ....................................................................................................................... 369
Crab Cocktail ...................................................................................................................... 30
Crab Quiche ...................................................................................................................... 294
Crab Ranch Gorgonzola Slaw .......................................................................................... 321
Crab Stuffed Flounder ...................................................................................................... 170
Crab Stuffed Mushrooms with Bacon ................................................................................ 31
Crabmeat Canapés ............................................................................................................... 32
Cranberry Chicken Salad .................................................................................................. 256
Cranberry Spinach Salad .................................................................................................. 257
Creamy Avocado Ranch Dressing .................................................................................... 111
Creamy Chicken Enchiladas ............................................................................................. 198
Creamy Cucumber Sauce.................................................................................................. 276
Creamy Spinach and Artichoke Dip ................................................................................... 33
Crispy Baked Fish............................................................................................................. 171
Crispy Baked Radish Chips .............................................................................................. 347
Crock Pot Chicken ............................................................................................................ 199
Crustless Deep Dish Pizza .................................................................................................. 55
Crustless Tomato and Basil Quiche .................................................................................. 390
Cumin Crusted Pork Chops .............................................................................................. 227

Delicious Crab Salad ........................................................................................................ 258

Down Home Seafood Gumbo........................................................................................... 370

Easy Almond Thins. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147

Easy BBQ Ribs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 228
Easy Bacon Egg Avocado Tomato Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 259

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Easy Cranberry Sauce ....................................................................................................... 277
Easy Mint Sugar Snap Peas .............................................................................................. 322
Easy Mushroom Wild Rice Pilaf ...................................................................................... 323
Easy Shrimp Stir-Fry ........................................................................................................ 295
Easy Taco Casserole ........................................................................................................... 56
Easy Tartar Sauce.............................................................................................................. 112
Egg Drop Soup ................................................................................................................. 371
Eggplant Parmesan ............................................................................................................ 391

Fish Florentine .................................................................................................................. 172

Fish Hater Fish Marinade ................................................................................................. 278
Fish Taco Lettuce Wraps .................................................................................................. 173
Fish Taco Sauce ................................................................................................................ 113
Fish Terrine .............................................................................................................................. 174
Flank Steak with Red Wine Vinegar....................................................................................... 57
Focaccia Flax Bread ........................................................................................................... 93
French Toast Casserole ....................................................................................................... 74
Fresh Zucchini with Shrimp ............................................................................................. 296
Fried Chorizo With Garlic ................................................................................................ 229
Fried Mac & Cheese ......................................................................................................... 324

Garlic Butter Baked Crab Legs ........................................................................................ 297

Garlic Parmesan Flax Seed Crackers ............................................................................... 348
Garlic Parmesan Stuffed Mushrooms ................................................................................. 34
Garlic Prime Rib ................................................................................................................. 58
Garlic and Cheddar Cauliflower Mash ............................................................................. 325
Glazed Asian Chicken ...................................................................................................... 200
Glazed Ginger Mahi.......................................................................................................... 175
Golden Turkey Breast ....................................................................................................... 201
Greek Green Beans ........................................................................................................... 326
Greek Isle Halibut ............................................................................................................. 176
Greek Party Omelette.......................................................................................................... 75

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Grilled Basil Shrimp ......................................................................................................... 298
Grilled Halibut and Leeks with Mustard Vinaigrette ....................................................... 177
Grilled Snapper with Red Pepper Sauce .......................................................................... 178
Grilled Stuffed Portabella Mushrooms ............................................................................. 392
Guacamole Perfecto ............................................................................................................ 35
Guiltless Sushi................................................................................................................... 299

Ham & Cheese Stromboli ................................................................................................. 230

Ham Omelette Muffins ....................................................................................................... 76
Harissa ................................................................................................................................114
Herb Crusted Salmon ........................................................................................................ 179
Herb Fish Magic ............................................................................................................... 115
Herbed Shrimp and Tomatoes ................................................................................................. 36
Herbed Yogurt Cheese ........................................................................................................ 37
Homemade Keto Dark Chocolate. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148
Honey Mustard Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116
Honey Mustard Grilled Chicken. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 202
Honey-Balsamic Vinaigrette. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117
Honey-Dijon- Dill Salmon Marinade ............................................................................... 279

Island Spinach Salad ......................................................................................................... 260

Italian Baked Eggs .............................................................................................................. 77
Italian Spaghetti Squash.................................................................................................... 231

Jambalaya ...........................................................................................................................301
Jelly Donut Cupcakes ....................................................................................................... 149

Kale Chips ......................................................................................................................... 349

Keto Banana Carrot Muffins ............................................................................................ 150
Keto Biscuits ....................................................................................................................... 94
Keto Coconut Curry Stir Fry ............................................................................................ 203
Keto Coconut Muffins ........................................................................................................ 95

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Keto Corndog Muffins ...................................................................................................... 350
Keto Dough ......................................................................................................................... 96
Keto Greek Rice ............................................................................................................... 327
Keto Kung Pao Chicken ................................................................................................... 204
Keto Low Carb Bread ......................................................................................................... 97
Keto Maryland Crab Cakes .............................................................................................. 300
Keto Mayonnaise .............................................................................................................. 118
Keto Meatloaf ..................................................................................................................... 59
Keto Mug Cake ................................................................................................................. 151
Keto Pizza ......................................................................................................................... 232
Keto Pizza Crust ................................................................................................................. 98
Keto Pizza Dip .................................................................................................................. 351
Keto Plum Spread ............................................................................................................. 119
Keto Protein Bars .............................................................................................................. 352
Keto Tater Tots ............................................................................................................................. 328
Keto Trail Mix .................................................................................................................. 353
Key Lime Pie .................................................................................................................... 152
Key West Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 261
Killer Steak Marinade. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 280
Kohlrabi Parmesan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 329
Korean BBQ Beef Stuffed Peppers .................................................................................... 60

Lemon Broccoli Soup ....................................................................................................... 372

Lemon Cucumber Salad.................................................................................................... 262
Lemon Poppy Seed Muffins ............................................................................................... 99
Lemon Squares .................................................................................................................. 153
Lobster Newburg............................................................................................................... 302
Lobster Thermidor ............................................................................................................ 303

Maple Salmon ................................................................................................................... 180

Marinated Grilled Shrimp ................................................................................................... 38
Marinated Summer Slaw .................................................................................................. 330

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Mediterranean Fish Cakes ................................................................................................ 304
Mint Seared Scallops With Bacon .................................................................................... 305
Mock Cinnabon ................................................................................................................. 354
Mussels in White Wine Sauce ............................................................................................ 39

Nacho Chicken Casserole ................................................................................................. 205

New Orleans Chicken Lazone .......................................................................................... 206
New York Cheesecake ...................................................................................................... 154
No Bake Strawberry Cheesecake ..................................................................................... 155
No Guilt Dinner Rolls ...................................................................................................... 100
Nutty Almond Crackers .................................................................................................... 355

Old Italy Marinara Sauce.................................................................................................. 281

One Minute Muffin ............................................................................................................. 78
Orange and Sage Glazed Duck Breast ............................................................................. 207
Oriental Beef Brisket .......................................................................................................... 61

Pan-Fried Asparagus ......................................................................................................... 331

Peppered Sausage Soup .................................................................................................... 373
Poached Cucumber Tilapia ............................................................................................... 181
Portobello Turkey Burgers ................................................................................................ 208
Pumpkin Bread .................................................................................................................. 101
Pumpkin Custard ............................................................................................................... 156

Quiche Lorraine ................................................................................................................ 393

Quick Crab Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 263
Quinoa Muffins. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102

Ranch Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120

Raspberry Cheesecake Cupcakes ...................................................................................... 157
Raspberry Chia Seed Jam ................................................................................................. 121
Raspberry Lemon Popsicles .............................................................................................. 158

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Raspberry Vinaigrette ....................................................................................................... 122
Red Pepper Relish............................................................................................................. 123
Red Pepper and Snapper Soup ......................................................................................... 374
Roast Duck ........................................................................................................................ 209
Roasted Asparagus Eggs and Hollandaise ......................................................................... 79
Roasted Brussels Sprouts .................................................................................................. 332
Roasted Cauliflower and Garlic ....................................................................................... 333
Roasted Garlic Chipotle Aioli .......................................................................................... 124
Roasted Peppered Tomato Soup ....................................................................................... 375
Roasted Red Pepper Dip ..................................................................................................... 40
Romesco Sauce ................................................................................................................. 282
Rosemary Chicken with Peach Salsa ............................................................................... 210
Rosemary Grilled Salmon ................................................................................................. 182

Salmon Cakes .................................................................................................................... 183

Salmon Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 264
Salsa Verde. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 283
Santa Fe Chorizo Sausage. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 233
Santa Fe Medium Chunky Salsa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284
Sausage & Egg Muffins...................................................................................................... 80
Sausage Eggplant Lasagna ................................................................................................ 234
Sautéed Cajun Shrimp ...................................................................................................... 306
Sautéed Okra and Tomatoes .................................................................................................. 334
Sautéed Spinach with Cashews ........................................................................................ 335
Savory Butternut Squash Muffins .................................................................................... 103
Seafood Chili..................................................................................................................... 376
Seafood Creole .................................................................................................................. 307
Seafood Lasagna ............................................................................................................... 308
Seafood Mélange............................................................................................................... 309
Shakshouka Skillet .............................................................................................................. 81
Shanghai Steamed Fish ..................................................................................................... 184
Shrimp in Butter-Beer Sauce ............................................................................................ 310

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Simple Cranberry Sauce ................................................................................................... 125
Simple Creamed Spinach .................................................................................................. 336
Simple Keto Salsa ............................................................................................................... 41
Skillet Pizza....................................................................................................................... 356
Slow Cooker Pork Loin .................................................................................................... 235
Slow Cooker Pulled Pork ................................................................................................. 236
Slow Cooker Santa Fe Chicken ........................................................................................ 211
Slow Cooker Split Pea Soup ............................................................................................ 377
Slow-Cooker Beef Stew. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 378
Slowcooker Ketchup. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 126
Smoked Collard Greens. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 337
Smooth Rum Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 285
Southern Fried Salmon Patties ......................................................................................... 185
Southwestern Beef Jerky .................................................................................................. 357
Spaghetti Squash Casserole .............................................................................................. 212
Spaghetti Squash Lasagna Casserole ................................................................................ 213
Spaghetti Squash with Meat Sauce .................................................................................... 62
Spiced Pumpkin Soup ....................................................................................................... 379
Spicy Garlic Shrimp ......................................................................................................... 311
Spinach & Cheese Omelette ............................................................................................... 82
Spinach Quiche ................................................................................................................. 394
Spinach, Cheese and Sausage Casserole .......................................................................... 237
Stewed Crock Pot Chops .................................................................................................. 238
Strawberry Cinnamon Pancakes ......................................................................................... 83
Strawberry BBQ Sauce ..................................................................................................... 286
Strawberry Spinach Salad ................................................................................................. 265
Stuffed Bacon Cheeseburgers ............................................................................................. 63
Stuffed Cabbage ................................................................................................................ 395
Stuffed Celery Snacks ....................................................................................................... 358
Stuffed Poblano Peppers ................................................................................................... 396
Sugar Free Peach Melba Parfait ....................................................................................... 159
Sweet Potato Breakfast Casserole ...................................................................................... 84

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Sweet Potato Chicken Stew .............................................................................................. 380
Sweet Potato Chorizo Kale Stew...................................................................................... 381
Sweet Potato Keto Hash ..................................................................................................... 85
Sweet and Sour Meatballs ................................................................................................ 397
Sweet and Sour Pork ........................................................................................................ 239

Tabbouleh ...........................................................................................................................266
Tangy BBQ Sauce ............................................................................................................. 127
Tangy Roquefort Pear Salad ............................................................................................. 267
Teriyaki Grill Marinade .................................................................................................... 287
Thai Chicken Breasts ........................................................................................................ 214
Thai Chicken Satay ........................................................................................................... 215
Thai Flank Steak ................................................................................................................. 64
Thai Ground Beef ............................................................................................................... 65
Thai Peanut Shrimp Curry ................................................................................................ 312
Thai Pork Patties ............................................................................................................... 240
Tiramisu..............................................................................................................................160
Tomatoes Provencal .......................................................................................................... 338
Traditional Pizza Sauce .................................................................................................... 288
Trail Breakfast Skillet ......................................................................................................... 86
Tropical Chicken Salad Wraps ......................................................................................... 268
Tuna Fish Salad ................................................................................................................ 186
Tuna Salad ......................................................................................................................... 269
Tuna Salad Roll Ups ......................................................................................................... 359
Turkey Breakfast Cups ....................................................................................................... 87
Turkey Parmesan ............................................................................................................... 217
Turkey and Quinoa Meatloaf. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 216

Vegetarian Meatloaf. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 398

Vegetarian Stir-Fry. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 399
Veracruz Red Snapper. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187
Very Berry Blueberry Muffins .......................................................................................... 104

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Vietnamese Dipping Sauce ............................................................................................... 128

Walnut Crusted Salmon .................................................................................................... 188

Warm Bacon Dressing ...................................................................................................... 129
Warm Kale and Avocado Salad with Lemon Dijon Vinaigrette ....................................... 270

Yellow Squash Casserole. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 400

Zebra Brownies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161

Zesty Italian Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 130
Zucchini Fries ................................................................................................................... 339
Zucchini Lasagna .............................................................................................................. 401
Zucchini Pancakes............................................................................................................... 88
Zucchini Pasta (Spaghetti) ................................................................................................ 402
Zuppa Toscana ......................................................................................................................... 382

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