Delightful Ketogenic Biscuits, Muffins, Waffles
& Pancakes: Delightful & Healthy Low Carb Recipes For Rapid Weight Loss By Christine McRae Copyright 2015 Christine McRae
Copyright Š 2015
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Bread-de-Banana Cookie-de-Coconut Lemony Berry Muffin Creamy Berry Muffin Muffin-de-Savory Cheesy Quiche Baked Delight Garlic Flavored Biscuits Pepper Flavored Biscuits Salmon Delight Muffin-de-Onion Healthy’n’Tasty Bread Herby Chicken Chicken Splendid
Simple Ricotta Balls of Meat Healthy Meatloaf Herby Salmon Multi Ingredient Healthy Salad Curry Salad Salad-de-Egg Feta Delight Dressing Dressing of Avocado Healthy Spinach Salad Vegetable and Fruit Salad Craby Tart Macaroon-de-Coconut Caramelized Choco Muffins Delightful Pudding Choco Delight Pudding Yogurt Surprise Turkey & Avocado Blast
Carbohydrate-free Margarita Carbohydrate-free Mojito Super Easy Cheese Cake Berry sauce
Bread-de-Banana Total time: 1 hr Servings: 18 Ingredients ●
1 1/2 cup Almond Flour
●
2 tsp cinnamon
● 100 grams (6 tbsp) pureed pumpkin ●
1 tsp vanilla extract
●
2 tsp banana extract
●
1 and 1/4 cup sugar equivalent
●
2 eggs
●
2 tbsp Coconut Flour
●
1 1/2 tsp baking powder
●
1/4 tsp salt
●
2.5 oz sugar free chocolate chips
●
4 tbsp heavy cream
● 3 tbsp oil (melted coconut oil, canola or light olive oil will work fine.) Directions: Start by preheating the oven at 300 degrees and lining a loaf pan with parchment paper.
Use a big mixing bowl to combine the coconut flour and almond flour with salt, baking powder and cinnamon and whisk thoroughly and then set it aside. Take another bowl to combine the vanilla extract with the canned pumpkin, banana extract, oil, heavy cream and sweetener and keep the mixture aside. Now the wet ingredients are to be mixed with the dry ingredients and the eggs are to be beaten in with the help of a blender. When the mixture is smooth, add the chocolate chips and then pour the mixture in the loaf pan. Spread the
batter evenly in the pan and bake for 45 minutes. Allow the bread to cool down and then cut in slices.
Nutrition per Serving Protein: 4 g Fat: 10 g Carbohydrate: 21 g Fiber: 2 g
Cookie-de-Coconut Total time: 45 minutes Servings: 16 Ingredients ● grams) ● ● oil)
1/2 cup Coconut Flour (56
1/4 tsp salt 1/4 cup oil (I used a light olive
●
1 tsp vanilla
●
1/4 cup heavy cream
●
2 eggs
●
1/3 cup sugar free vanilla syrup
●
1/2 cup sugar equivalent
● 1/2 cup unsweetened coconut flakes (37 grams) ●
1/2 tsp baking soda
● 45 grams sugar free chocolate chips Directions: Start by preheating the oven at 400 degrees and coat a baking pan with cooking spray. Use a bowl to mix the coconut flour with
coconut flakes, baking soda and salt and whisk them thoroughly. Use a separate bowl to mix the sugar free vanilla syrup, vanilla, sweetener, eggs and oil and whisk them thoroughly. Now the wet ingredients are to be mixed with the dry ones to form a smooth batter. When mixing is done, the chocolate chips are to be added and the batter is to be poured in the prepared baking pan. Bake it for 20 minutes and then allow cooling.
Nutrition per Serving Protein: 3 g Fat: 16 g Carbohydrate: 24 g
Lemony Berry Muffin Total time: 30 minutes Servings: 15 Ingredients ●
2 cups Almond Flour
●
1/8 cup melted butter
● 5 packets artificial sweetener such as splenda or stevia ●
½ tsp dried lemon zest
●
¼ tsp. Salt
●
1 cup heavy cream
●
2 eggs
●
4 ounces fresh blueberries
●
½ tsp. baking soda
●
½ tsp lemon extract or flavoring
Directions: Start by preheating the oven at 350 degrees and keep the cupcake papers in separate muffin holes of the muffin pan. Mix the almond flour with the cream and then add the eggs (one at a time) and stir them till they are smooth. Now add the sweetener, butter, baking soda, spices and flavouring and mix them thoroughly. The blueberries are to be added now
and stirred to distribute evenly in the batter. Use a spoon to pour the batter into the cupcake paper molds and bake them for 20 minutes, making sure that the muffin tops are golden brown in color. Allow cooling and serve with butter topping.
Nutrition per Serving Protein: 5 g Fat: 17 g Carbohydrate: 6 g
Fiber: 2 g Calories: 184
Creamy Berry Muffin Total time: 30 minutes Servings: 15 Ingredients ●
2 cups Almond Flour
●
1/4 cup erythritol
●
½ tsp. baking soda
●
½ tsp. salt
●
1 cup sour cream
●
2 eggs
●
1/8 cup melted butter
●
4 ounces fresh blueberries
Directions: Start by preheating the oven at 350 degrees and keep the cupcake papers in separate muffin holes of the muffin pan. Whisk the almond flour along with the other dry ingredients in a bowl and use a separate bowl to combine the eggs with the butter and sour cream. Make a smooth paste and then add it to the dry ingredient mixture and blend thoroughly to make a smooth batter. The blueberries are to be added now and stirred to distribute evenly in the batter.
Use a spoon to pour the batter into the cupcake paper molds and bake them for 20 minutes, making sure that the muffin tops are golden brown in color. Allow cooling and serve with butter topping.
Nutrition per Serving Protein: 5 g Fat: 13 g Carbohydrate: 5 g Fiber: 2 g Calories: 147
Muffin-de-Savory Total time: 30 minutes Servings: 15 Ingredients ●
2 cups Almond Flour
●
½ tsp dried thyme
●
2 eggs
●
1 cup of sour cream
●
½ tsp. baking soda
●
¼ tsp. salt
● 1 cup shredded cheddar or Colby jack
●
1/8 cup melted butter
●
½ cup shredded muenster
Directions: Start by preheating the oven at 400 degrees and keep the cupcake papers in separate muffin holes of the muffin pan. Whisk the almond flour along with the other dry ingredients in a bowl and use a separate bowl to combine the eggs with the butter and sour cream. Make a smooth paste and then add it to the dry ingredient mixture and blend thoroughly
to make a smooth batter. Now add the cheese and stir till it is evenly distributed. Use a spoon to pour the batter in the muffin cups (3/4th full) and bake at 400 degrees for 5 minutes. Then bring the temperature down and bake at 350 degrees for 20 minutes. Allow cooling and then serve with your favourite topping.
Nutrition per Serving Protein: 6 g
Fat: 15 g Carbohydrate: 5 g Fiber: 3 g Calories: 166
Cheesy Quiche Total time: 35 minutes Servings: 12 Ingredients ● 5-6 cups shredded muenster and/or colby jack cheese, divided in half ● 12 large eggs, preferably organic or free range eggs ●
1 tsp salt
● 2 tablespoons butter plus more for greasing pans
● 1 large white onion, finely chopped ●
1 tsp ground black pepper
●
2 cups heavy cream
●
2 tsp dried thyme
Directions: Prepare the oven by preheating it at 350 degrees and coat 2 10 inch quiche pans with butter. Use a skillet to heat the butter and then sauté the vegetables in the butter, making sure that the onions turn translucent and
then remove them from heat. 2 cups of shredded cheese are to be poured at the bottom of the butter coated quiche pans and then add the cooled down vegetable mixture over the cheese layer. Use a big mixing bowl to mix the eggs with spices and cream and pour the liquid over the layer of vegetables. Use a fork to distribute the cheese and vegetables evenly into the egg mixture. Bake them for 25 minutes, making sure that they are puffy and light golden in
color. Allow cooling after baking and then cut each quiche in six equal pieces.
Nutrition per Serving Protein: 16 g Fat: 33 g Carbohydrate: 5 g Fiber: 1 g Calories: 382
Baked Delight Total time: 25 minutes Servings: 4 Ingredients ●
2 tablespoons butter
●
8 slices cooked bacon, crumbled
●
4 large eggs
●
1 cup grated cheddar cheese
● 1 cup heavy cream, heated to lukewarm ●
salt and pepper to taste
Directions: Start by preheating the oven and coat 4 ramekins with butter. Break an egg (one in one ramekin) and cover the egg with 1/4th cup of cheese and then with 1/4th cup of heated cream. Season the entire thing with pepper and salt according to taste. The ramekins are to be placed in a deep pan and fill the pan with water in such a way that the water comes halfway of the ramekin’s height. Bake them for 15 minutes and make sure
that the cheese is melted and the egg whites are properly cooked. Crumble the slices of cooked bacon over the eggs and serve hot.
Nutrition per Serving Protein: 12 g Fat: 25 g Carbohydrate: 8 g Fiber: 1 g
Garlic Flavored Biscuits Total time: 35 minutes Servings: 12 Ingredients ●
2 ½ cups almond flour, divided
●
8 oz cream cheese
●
1 tsp baking soda
●
¾ tsp xanthum gum
● 6 ounces shredded colby jack cheese ●
5 tbsp butter
●
2 large eggs
â—?
2 tsp granulated garlic
â—?
1 tsp sea salt
Directions: Start by preheating the oven at 325 degrees and line a cookie sheet with parchment paper. Pour 1 cup almond flour and the shredded cheese in the food processor and break them into fine grains. Keep it aside for later use. In a glass bowl, pour the butter and cream cheese and microwave them for
half minute, making sure that the butter and cheese are melted and then whisk them to get a smooth and glossy mixture. Pour the eggs in the mixture along with the baking soda, garlic, xanthan gum and salt and then add the mixture of almond flour to it. The mixture is to be thoroughly blended, adding the remaining portion of almond flour in between. Make sure that the dough is smooth. Drop the dough with a spoon on the cookie sheet. You can also roll the dough drops to make the surface smooth.
Bake them for 25 minutes, making sure that the biscuits are golden brown in color. Allow cooling and then serve.
Nutrition per Serving Protein: 126 g Fat: 325 g Carbohydrate: 14 g Fiber: 1 g Calories: 3543
Pepper Flavored Biscuits Total time: 35 minutes Servings: 10 Ingredients ●
2 ½ cups almond flour, divided
●
8 oz cream cheese
●
2 large eggs
● 6 ounces shredded colby jack cheese ●
5 tbsp butter
●
¾ tsp xanthum gum
●
3 tsp freshly cracked black
pepper ( or 2 tsp ground black pepper) â—?
1 tsp baking soda
â—?
1 tsp sea salt
Directions: Start by preheating the oven at 325 degrees and line a cookie sheet with parchment paper. Pour 1 cup almond flour and the shredded cheese in the food processor and break them into fine grains. Keep it aside for later use. In a glass bowl, pour the butter and
cream cheese and microwave them for half minute, making sure that the butter and cheese are melted and then whisk them to get a smooth and glossy mixture. Pour the eggs in the mixture along with the baking soda, pepper, xanthan gum and salt and then add the mixture of almond flour to it. The mixture is to be thoroughly blended, adding the remaining portion of almond flour in between. Make sure that the dough is smooth. Drop the dough with a spoon on the cookie sheet. You can also roll the dough
drops to make the surface smooth. Bake them for 25 minutes, making sure that the biscuits are golden brown in color. Allow cooling and then serve.
Nutrition per Serving Protein: 126 g Fat: 325 g Carbohydrate: 67 g Fiber: 27 g Calories: 3543
Salmon Delight Total time: 4 minutes Servings: 12 ounce spread Ingredients ● ● ●
4.5 ounces cream cheese 2 ounces of full fat mayonnaise 1 teaspoon sea salt
●
1/2 teaspoon dried dill
● 4.25 ounces canned pink salmon no bones or skin* ●
1/2 teaspoon black pepper
●
1 teaspoon lemon juice
â—? 3 ounces of boiled or steamed shrimp Directions: Use a glass bowl to soften the cream in the microwave oven and when the cream is soft, whisk it with mayonnaise and then mix the spices and lemon. Now add the shrimp and salmon in the food processor and blend them well. Add the mixture of cheese and cream and blend some more to make smooth paste.
You can serve the spread immediately or store in freezer for later use.
Nutrition per Serving Protein: 56 g Fat: 98 g Carbohydrate: 7.2 g Calories: 1136
Muffin-de-Onion Total time: 25 minutes Servings: 12 muffins Ingredients ●
1 cup almond flour
●
3 tablespoons butter, melted
●
3 tablespoons sour cream
●
1/4 cup finely minced shallots
● 1/4 cup finely shredded colby jack cheese ●
1/2 teaspoon salt
●
1 egg
Directions: Start by preheating the oven at 350 degrees and line the mini muffin tins with paper cups. Use a small bowl to mix all the dry ingredients and then add the wet ingredients and blend thoroughly to make smooth dough. Pour the dough with a spoon into the prepared muffin cups. Bake for 20 minutes, making sure that the top and edges are golden brown in color. Allow cooling for an hour and then
serve.
Nutrition per Serving Protein: 3 g Fat: 9 g Carbohydrate: 3 g Calories: 97
Healthy’n’Tasty Bread Total time: 70 minutes Servings: 6 Ingredients ● ● ● ● ● ● ● ●
1¼ cup blanched almond flour 5 tbsp psyllium husk powder 1tsp celtic sea salt 1 tsp baking powder 3 tbsp butter 4 oz cream cheese 1 large egg 1 cup boiling water
â—? 4 tbsp non-carb oat fiber (optional) Directions: Start by preheating the oven at 350 degrees and line a baking sheet with parchment paper. Use a medium mixing bowl to combine the psyllium husk powder with the flour, baking powder, salt and optional oat fiber and then whisk the dry ingredients thoroughly. Use a glass bowl to soften the cream
cheese in the oven along with the butter. Remove them from heat and whisk to make a smooth and glossy paste. Allow cooling for a few minutes and then add the egg and whisk thoroughly. Now add the wet ingredients with the dry ingredients and mix till firm dough is formed. Break up the dough in smaller chunks and add them with the boiling water. It will be better to use a bigger bowl as you will need to knead the dough thoroughly so that all the water is absorbed and the dough becomes firm
once again. The dough will become firm, stretchy and sticky and then you can scoop out the portions of dough to get the desired shapes of bread. Put them over the parchment lined baking sheet and bake for 55 minutes. Remove from heat and allow complete cooling. Serve plain with your favourite dishes or you can also toast them for breakfast.
Nutrition per Serving Protein: 6 g
Fat: 21 g Carbohydrate: 9 g Calories: 234
Herby Chicken Total time: 55 minutes Servings: 4 Ingredients ●
5 tablespoons butter, divided
●
½ cup dry white wine
●
1 tsp dried tarragon
●
1 ½ tsp Herbs De Provence
● 1 tsp Weber Canadian Chicken Seasoning ●
Salt to taste
●
8 oz cream cheese
●
½ cup heavy cream
● sliced
2 small white onions, thinly
●
3 large garlic cloves
●
½ cup chicken broth
●
4 raw chicken breasts
Directions: Sauté the onion, tarragon and garlic with 2 tablespoon of butter over medium heat and then remove them from the pan and keep aside. Use the same pan to melt 2 tablespoon of
butter and then add the wine along with the cheese and stir them till the cheese melt. Now add the cream as well as spices and stir them well. Keep the oven ready by preheating it at 350 degrees and grease a glass baking dish with butter. Pour the chicken broth in the baking dish and then add the chicken forming a single layer. The mixture of onion is to be placed over the layer of chicken and then pour the mixture of cream sauce at the top. Bake for 45 minutes and then allow
cooling down slightly before removing from the baking dish. Serve with your favourite salad.
Nutrition per Serving Protein: 11 g Fat: 46 g Carbohydrate: 5 g Fiber: 1 g Calories: 478
Chicken Splendid Total time: 15 minutes Servings: 4 Ingredients ●
2-3 tablespoons butter
● 2- 6oz cans diced tomatoes and green chilies ● 4 oz full fat cream cheese, cut into slices or cubes ● ½ teaspoon cayenne pepper (to taste) ●
1 teaspoon dried cumin
●
grated cheddar cheese for garnish
● 4 ounces of white onion, chopped fine ●
3 garlic cloves, minced
●
¼ cup whipping cream
●
¼ cup chicken broth
● 4 boneless, skinless, chicken breast halves ● ● taste
sour cream for garnish ½ teaspoon garlic powder to
●
1 teaspoon sea salt
●
salsa for garnish
Directions: The chicken breasts are to be washed and pat dry and then sliced in half inch thin slices. Use a medium skillet over medium heat to melt the butter and sautĂŠ the onion and garlic, making sure that they are soft. Add the chicken with the sautĂŠed vegetables and cook the slices from all sides till the juices run clear. Now decrease the heat and add the chillies and tomatoes and simmer the
chicken for the next 10 minutes. After simmering the cream and cream cheese is to be added and stirred till they melt and coat the chicken and vegetables evenly. Now, add the broth to form a thin layer if you find the sauce to be too thick. Serve immediately by garnishing with your favourites.
Nutrition per Serving Protein: 11 g Fat: 46 g
Carbohydrate: 5 g Fiber: 1 g Calories: 478
Simple Ricotta Balls of Meat Total time: 35 minutes Servings: 4 Ingredients ●
1 tablespoon butter
● pepper ●
½ tsp freshly ground black
1 pound ground beef (92% lean)
● 1 cup cold whole milk ricotta cheese
●
1 cold large egg
●
1½ teaspoons sea salt
● 3-4 teaspoons herb seasonings of your choice ● 4 ounces hard, dry cheese of your choice ●
4 oz white onion, minced
Directions: Start by preheating the oven at 350 degrees and prepare the cookie sheet by lining it with parchment paper. The onion is to be sautéed in butter till
they are translucent and then removed from heat and cooled down. Shred the hard cheese and mince them in the food processor to form crumbly textured. Set it aside. Use a mixing bowl to combine the egg with the ricotta cheese and whisk them well to make a smooth paste. Add the pepper, spices and salt and then add the sautĂŠed onion along with the crumbly hard cheese. They will form a dough-like consistence and then you will have to divide them in
32 equal balls. Keep the balls on the parchment lined cookie sheet and bake for 20 minutes, making sure that the balls are properly cooked and brown in color. Serve hot with your favourite sauce or dips.
Nutrition per Serving Protein: 23 g Fat: 35 g Carbohydrate: 7 g
Fiber: 1 g
Healthy Meatloaf Total time: 1 hour Servings: 12 Ingredients ● cheese
½ cup dry grated Parmesan
●
1 cup chopped green pepper
●
2 large eggs
● ¼ cup minced fresh parsley leaves* ● ●
1 teaspoon salt 2 T Ellen's Low Carb Barbecue
sauce ●
¼ cup heavy cream
●
½ teaspoon unflavored gelatine
●
2 pounds 85% ground beef
●
1 pound Italian sausage
●
2 Tablespoons butter for sautéing
● 1 tablespoon fresh basil leaves, chopped fine* ●
1 tablespoon thyme leaves*
● 8 ounces chopped white onion (measure by weight) ●
5 garlic cloves, minced
●
½ teaspoon ground black pepper
●
2 teaspoons Dijon mustard
●
½ cup almond flour
*In case you are using dried spices, use the half of the mentioned amount Directions: Start by preheating the oven at 350 degrees and grease a baking dish with butter. Use a small bowl to whisk the almond flour with Parmesan cheese and keep it aside. Use a skillet to heat the butter and then sauté the onion, pepper and garlic till
they are soft. This will take about 8 minutes. Keep it aside to cool down. When it is in room temperature, mince them in the food processor to get a fine consistency. Take another bowl to whisk the eggs with spices, mustard, pepper, cream and BBQ sauce. After whisking, the gelatine is to be sprinkled over the mixture and allow standing for 5 minutes. After the standing time, the mixture of sautĂŠed onion is to be added and well mixed. Keep the ground beef and Italian sausage on the cutting board and mix them
together with the help of a pastry mixer, making sure that no large chunks are left. Do not knead the meat for longer than 5 minutes as it will then become tough. Transfer the kneaded meat in a big mixing bowl and add the mixture of eggs and blend thoroughly. Now add the almond flour mixture and make sure that the mixture is not sticky anymore. You can add some more Parmesan cheese to avoid the stickiness. Put the dough in the baking dish, leaving an inch space on all sides and flatten the top.
Bake it for an hour and make sure that the loaf is brown. Allow cooling for 20 minutes and serve by slicing the loaf. Nutrition per Serving Protein: 25 g Fat: 33 g Carbohydrate: 5 g Fiber: 1 g Calories: 409
Herby Salmon Total time: 25 minutes Servings: 8 oz Ingredients ●
2 pounds salmon fillets
●
1/2 teaspoon ground ginger
●
1/2 teaspoon basil
●
4 ounces butter
●
4 ounces sesame oil
●
1/2 cup tamari soy sauce
●
1 teaspoon minced garlic
●
1/2 cup chopped fresh
mushrooms ●
1/4 teaspoon thyme
●
1/2 teaspoon rosemary
●
1/2 cup chopped green onions
●
1 teaspoon oregano leaves
●
1/4 teaspoon tarragon
Directions: Cut the salmon fillet into half pound pieces and put it in a Ziploc freezer bag along with tamari sauce, spices and sesame oil. Keep the salmon in freezer (with skin side up) to marinade for about
4 hours. Prepare the oven at 350 degrees and line a large baking pan with a foil. Pour the marinated fillets into the baking pan and bake them for 15 minutes. Prepare the vegetables by cooking them in melted butter. Toss them to coat evenly with the butter. Pour the butter and vegetable mixture over the fillets in the baking pan and bake for another 10 minutes. Serve immediately. Nutrition per Serving
Protein: 32 g Fat: 23 g Carbohydrate: 2 g Fiber: 1 g Calories: 353
Multi Ingredient Healthy Salad Total time: 10 minutes Servings: 4 Ingredients for salad ● 1 large uncooked chicken breast, cut into 1 inch chunks ●
5 slices bacon
● Small tomato, seeded and cut into small chunks ●
2 teaspoons Canadian Steak
Seasoning (Tone's brand is good) ●
2 tablespoons butter
● 2 ounces Muenster cheese, shredded Ingredients for dressing ●
2 tablespoons butter
●
2 ounces mayonnaise
● 1 raw, organic egg yolk, preferably from pastured chickens (makes for richer, tastier yolk) ●
2 teaspoons lemon juice
●
1/2 teaspoon salt
Directions:
Prepare the chicken by sprinkling with Canadian Steak seasoning and sautĂŠ them in butter over medium heat and then keep aside. The bacon strips are to be cut crosswise in thin strips and sautĂŠ till they are crispy. Drain off the excess grease and put them on paper towels to drain the remaining juices. To make the dressing, the butter is to be melted over medium heat and then remove from heat. Add the egg yolk with the warm butter and whisk to make a smooth and glossy mixture. Now add the
mayonnaise and then the lemon juice and salt and make a smooth paste. Add the salad ingredients (cooked chicken and bacon) with the dressing paste and make sure to coat the salad evenly with the dressing.
Nutrition per Serving Protein: 13 g Fat: 10 g Carbohydrate: 1 g Fiber: 1 g
Curry Salad Total time: 15 minutes Servings: 4 Ingredients for salad ● 2 cups diced, cooked chicken breast ●
1/4 cup sliced almonds
●
1/2 cup diced celery
●
1/4 cup diced jicama
Ingredients for dressing
●
2 tablespoons butter
●
2 teaspoons lemon juice
●
1/2 teaspoon salt
● 1 teaspoon curry powder (add more if you prefer a stronger curry flavor) ● 1 raw, organic egg yolk, preferably from pastured chickens (makes for richer, tastier yolk) ● ●
2 ounces mayonnaise 1/4 teaspoon stevia glycerite or
1-2 drops of EzSweet liquid splenda
Directions: Start by preparing the dressing by warming the butter and then add the egg yolk to make a smooth and glossy paste. Add the mayonnaise and whisk further followed by adding the lemon juice, curry powder, salt and stevia and whisk to form a smooth paste. Keep the dressing in fridge for 24 hours. Pour the salad ingredients in a bowl and pour the dressing mixture. Mix them thoroughly to ensure coating the ingredients well with the dressing. Serve immediately.
Nutrition per Serving Protein: 18 g Fat: 10 g Carbohydrate: 5 g Fiber: 1 g
Salad-de-Egg Total time: 15 minutes Servings: 3 cups Ingredients ●
12 large eggs
●
1/2 teaspoon ground mustard
●
1 teaspoon black pepper
●
1/2 cup mayonnaise
●
2 tablespoons of melted butter
● onion ●
1/3 cup finely minced white
1 teaspoon salt
Directions: Boil the eggs for more than 10 minutes ensure that they are fully cooked. Remove from hot water and then peel them. The peeled eggs are to be chopped into Âź inch pieces. Prepare the dressing by mixing all the other ingredients and add them to the sliced eggs. The salad can be kept in fridge for some time before serving.
Nutrition per Serving Protein: 6 g Fat: 14 g Carbohydrate: 2 g Fiber: 1 g Calories: 163
Feta Delight Dressing Total time: 10 minutes Servings: 1 cup Ingredients ● ¾ cup organic, cold pressed olive oil ● 2 oz finely crumbled Feta cheese ● ⅓ cup red wine vinegar ● 1 clove garlic, finely minced ● 4 slices thin bacon, cooked and crumbled
Directions: Keep the bacon crumbles aside for later use and mix all the other ingredients in the food processor to form a smooth paste. Once the paste is ready, the crumbled bacon is to be stirred in it. Serve with your favourite dishes.
Nutrition per Serving Protein: 1 g Fat: 15 g Carbohydrate: 0 g
Calories: 142
Dressing of Avocado Total time: 10 minutes Servings: 1 cup Ingredients ●
1/2 cup mayonnaise
●
1/4 tsp salt
● 1 Haas avocado, seeded and mashed ●
1 tablespoon lime juice
●
1 clove garlic, finely minced
●
1/8 tsp pepper
●
1/4 cup heavy cream
Directions: Pour all the ingredients in a mixing bowl and then blend them thoroughly. Keep in airtight container and store in the fridge. Serve the dressing over sliced tomatoes or sautĂŠed chicken strips.
Nutrition per Serving Fat: 11 g Carbohydrate: 2 g Fiber: 1 g
Calories: 103
Healthy Spinach Salad Total time: 5 minutes Servings: 4 Ingredients ● 3 to 4 cups washed baby spinach leaves ● 1/4 cup slivered almonds or chopped macadamia nuts ●
1/2 cup thinly sliced red onion
● 3-4 tablespoons crumbled blue cheese ●
1/2 cup cooked and crumbled
bacon Directions: Divide the spinach leaves equally in four plates and then lay the thinly sliced onions over them. Now sprinkle the cheese followed by nuts and crumbles of bacon. Top with your favourite dressing mixture and serve immediately.
Nutrition per Serving
Protein: 22 g Fat: 19 g Carbohydrate: 12 g Fiber: 1 g
Vegetable and Fruit Salad Total time: 5 minutes Servings: 4 Ingredients ● 3 to 4 cups washed baby spinach leaves ● 3-4 tablespoons crumbled blue cheese ●
1/2 cup thinly sliced red onion
● 1/2 small apple, cut into 1/4 inch cubes
Directions: Divide the spinach leaves equally in four plates and then lay the thinly sliced onions over them. Now spread the apple cubes over the onion layer and serve by topping with your favourite low carbohydrate salad dressing.
Nutrition per Serving Protein: 6 g Fat: 4 g Carbohydrate: 1 g
Fiber: 1 g
Craby Tart Total time: 10 minutes Servings: 2 Ingredients ● 1 can crab meat, drained and picked over for shells bits ● onion ●
2 tablespoons finely chopped
1/2 teaspoon salt
● 8 ounces cream cheese, softened to room temperature ●
1/4 cup heavy cream
●
1 tablespoon lemon juice
● 2 tablespoons finely chopped red bell pepper ● 2 tablespoons finely chopped celery ●
1/2 teaspoon dry mustard
Directions: Mix all the ingredients in a big bowl and when they are ready, pour them in the ready tart crusts. Bake them for 10 minutes at 350 degrees and make sure the tarts are bubbling.
Nutrition per Serving Protein: 18 g Fat: 10 g Carbohydrate: 5 g Fiber: 1 g
Macaroon-de-Coconut Total time: 35 minutes Servings: 10 Ingredients ●
4 large egg whites
●
1/8 tsp salt
●
1 cup erythritol
●
2 ounces heavy cream
● 2 ounces Da Vinci Sugar Free White Chocolate Syrup ● ●
1 tsp vanilla 16 ounces finely shredded,
unsweetened dried coconut ●
8 ounces cream cheese, softened
●
1/4 tsp cream of tartar
● 2 ounces Enjoy Life Semi-Sweet Mini Chocolate Chips Directions: Start by preheating the oven at 325 degrees and line 2 cooking sheets with parchment paper. Take a clean bowl and beat in the egg whites along with the cream of tartar, vanilla and salt with the help of an
electric mixer and continue till soft peaks are formed. Now mix the erythritol (1 teaspoon at a time) and beat till stiff peaks are formed and finally fold in the coconut. Using a properly clean bowl is very important here as any trace of grease in the bowl will make the egg whites to collapse. Now take a separate bowl to mix the heavy cream along with the cream cheese to form a smooth paste. Once the smooth paste is ready, mix the coconut mixture in it and at the end add the chocolate chips.
Use an ice cream scoop to drop the mixture in mounds over the cookie sheets and keep the 2 sheets in separate racks. Bake them for 25 minutes and then turn off the oven. Allow drying for 30 minutes and then put in wire racks to cool down. The macaroons can be stored for several days in airtight container.
Nutrition per Serving Protein: 2 g
Fat: 7 g Carbohydrate: 3 g Fiber: 2 g Calories: 78
Caramelized Choco Muffins Total time: 30 minutes Servings: 20 Ingredients ●
2 cups Almond Flour
●
1/2 tsp salt
●
1/2 tsp xanthan gum
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2 large eggs, lightly beaten
●
1 tsp stevia glycerite
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1/8 cup erythritol
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1/2 tsp baking soda
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½ cup of Walden Farms SF
Caramel Dip ●
1 cup sour cream
● 2 T butter, melted, and slightly cooled ● ¾ cup Enjoy Life Semi-Sweet Chocolate Chips Directions: Start by preheating the oven at 350 degrees and line 45 mini muffin cups with paper liners. Use a medium bowl to blend the almond flour with baking soda, erythritol,
xanthan gum and salt. Use a separate bowl to beat the eggs lightly and then mix the sour cream, stevia and cooled butter. Blend the liquid mixture with the dry one and then fill the muffin cups with the mixture. Bake for 25 minutes and make sure that the tops are light brown in color. Remove from oven and allow cooling. You can store them in airtight containers.
Nutrition per Serving
Protein: 2 g Fat: 5 g Carbohydrate: 3 g Calories: 63
Delightful Pudding Total time: 5 minutes Servings: 3 Ingredients ● 4 oz heavy whipping cream ● 8 oz cream cheese, softened ● 1 tbsp DaVinci sugar free syrup (flavour of your choice) ● 6 drops liquid stevia Directions: Mix all the ingredients in a mixing bowl
and make a smooth paste. Divide the paste in 3 separate serving bowls and keep in fridge to chill, so that they are perfectly set. Serve chilled.
Nutrition per Serving Protein: 7 g Fat: 41 g Carbohydrate: 3 g Calories: 40
Choco Delight Pudding Total time: 5 minutes Servings: 3 Ingredients ● 4 oz heavy whipping cream ● 8 oz cream cheese, softened ● 1 oz 90% cocoa chocolate (finely chopped) ● 6 drops liquid stevia Directions: Mix all the ingredients in a mixing bowl
and make a smooth paste. Divide the paste in 3 separate serving bowls and keep in fridge to chill, so that they are perfectly set. Serve chilled.
Nutrition per Serving Protein: 7 g Fat: 43 g Carbohydrate: 4 g Calories: 424
Yogurt Surprise Total time: 5 minutes Servings: 2 Ingredients ： ● 4-6 drops of EZ-Sweet or liquid stevia to taste ● 4 ounces full fat sour cream Directions: Mix all the ingredients together to make the entire thing smooth. Divide them in 2 serving bowls and keep in fridge to chill.
Serve by garnishing with chopped dry fruits or flakes of coconut.
Nutrition per Serving Protein: 4 g Fat: 24 g Carbohydrate: 4 g Calories: 243
Turkey & Avocado Blast Total time: 5 minutes Servings: 2 Ingredients ● 8 ounces cream cheese, softened to room temp ● 1/4 teaspoon onion powder or 2 ounces finely minced onion ●
salt to taste
● 1 medium ripe Haas Avocado, scooped from shell, and cut into small cubes
●
1 tablespoon mayonnaise
● 1 pound thinly sliced smoked turkey ● 1/4 teaspoon of granulated garlic or 1/2 teaspoon minced garlic clove Directions: Whip the cream cheese to get the smooth texture with the help of a hand mixer and then add the remaining ingredients (except the turkey slices) and whip for another minute to get the even smoothness. Prepare the turkey slices by drying them
(this can be done by spreading them on paper towels) and then spread the avocado mixture thinly over the slices. Now, roll up the turkey slices just like jelly rolls and serve immediately.
Nutrition per Serving Protein: 2 g Fat: 4 g Carbohydrate: 7 g Fiber: 1 g
Carbohydrate-free Margarita Total time: 2 minutes Servings: 1 Ingredients ●
1.5 ounces of tequila
● 1/4 cup prepared lemon lime Crystal Light ●
2 ounces lime juice
●
1/4 teaspoon of orange extract
●
Crushed ice
Directions: Pour all the ingredients in a blender and mix well to get a slushy liquid. Pour in serving glass and garnish with lemon wedges.
Nutrition per Serving Protein: 19 g Fat: 16.9 g Carbohydrate: 3 g Calories: 300
Carbohydrate-free Mojito Total time: 5 minutes Servings: 1 Ingredients ● 7-8 Mint leaves with stems attached ● 1 tablespoon of low carb sugar syrup ●
2.5 ounces light rum
●
1 lime
Directions:
Dice the mint leaves finely and then mix them with the low carb sugar syrup in tall serving glass. The lime is to be cut in half and discard the seeds. Squeeze the juice into the glass. Now add the rum and stir to mix. Finally add the club soda and ice and serve immediately.
Nutrition per Serving Protein: 16 g Fat: 23 g
Carbohydrate: 4.5 g Calories: 150
Super Easy Cheese Cake Total time: 2 minutes Servings: 1 Ingredients ● ● ● ● ● ●
2 tbsp heavy cream 2 oz softened cream cheese ½ tsp lemon juice 1 egg ¼ tsp vanilla 4 tbsp sugar substitute
Directions:
Combine all the ingredients and pour them in a microwave-safe bowl. Whisk them to form a smooth mixture and cook on high for 90 seconds (stirring after every 30 seconds). Keep in fridge for cooling and then serve by topping with fresh fruits slices or whipped cream.
Nutrition per Serving Protein: 11 g Fat: 27.6 g Carbohydrate: 2.5 g
Calories: 300
Berry sauce Total time: 10 minutes Servings: 10 Ingredients ● 3.5 oz bar of Lindt 90% chocolate, finely chopped ● ¼ cup powdered erythritol ● 4 oz cream cheese, softened ● ¼ cup heavy cream ● 2 tbsp sugar free raspberry syrup Directions:
The cream cheese and chopped chocolate are to be kept in the double boiler so that they melt and then add the sweetener. Remove the mixture from heat and allow cooling. When it is cooled, you have to add the heavy cream along with the raspberry syrup and stir to make a smooth and thick paste. Serve it with your favourite dishes or salads.
Nutrition per Serving
Protein: 1 g Fat: 11.2 g Carbohydrate: 4.2 g Fiber: 1.3 g Calories: 114