karenmartel · Sample Keto [email protected] Everything in grey is leftovers. *Sunday is an...

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Sample [email protected]

Everything in grey is leftovers.

*Sunday is an optional carb-up day.

Carb-up days consist of paleo-based foods that range from 50-100 grams of carbs.


Bulletproof Latte 1

Green Pork Sliders

Simple Avocado Salad Simple Avocado Salad Simple Avocado Salad Bulletproof Latte 1 Bulletproof Latte 1 Detox Green Smoothie

Tuna Boats

Crispy Fat Bomb Seed Bread Carrots & Guacamole

Keto Spicy Chicken andBroccoli Casserole

Butter Rosemary Pork Chops

Easy Cucumber Salad

Salisbury Steak

Grilled Asparagus Meal Prep Garlic ButterChicken Meatballs with…Cauliflower Rice

Cheeseburger Casserole

Lamb Skewers with AvocadoSauce

Creamy Rainbow Coleslaw

Ginger Cilantro SalmonBurgers

Sweet Potato Fries

Coconut Macaroons Keto

Green Pork Sliders Green Pork Sliders

Keto Spicy Chicken andBroccoli Casserole

Butter Rosemary Pork Chops

Easy Cucumber Salad

Salisbury Steak

Grilled Asparagus Meal Prep Garlic ButterChicken Meatballs with…

Cheeseburger Casserole

Lamb Skewers with AvocadoSauce

Creamy Rainbow Coleslaw

Crispy Fat Bomb Crispy Fat Bomb Seed Bread Seed Bread


1006

79g

31g

Fiber 16g

Sugar 8g

53g

Cholesterol 144mg

Sodium 932mg

Potassium 1014mg

Vitamin A 3942IU

Vitamin C 125mg

Calcium 139mg

Iron 6mg

1391

115g

38g

Fiber 18g

Sugar 10g

61g

Cholesterol 259mg

Sodium 1725mg

Potassium 2314mg

Vitamin A 6392IU

Vitamin C 155mg

Calcium 296mg

Iron 7mg

1722

138g

44g

Fiber 19g

Sugar 13g

86g

Cholesterol 339mg

Sodium 2386mg

Potassium 2677mg

Vitamin A 6043IU

Vitamin C 71mg

Calcium 337mg

Iron 13mg

1595

112g

46g

Fiber 21g

Sugar 13g

112g

Cholesterol 436mg

Sodium 2529mg

Potassium 3396mg

Vitamin A 6243IU

Vitamin C 81mg

Calcium 316mg

Iron 15mg

912

73g

21g

Fiber 8g

Sugar 7g

48g

Cholesterol 310mg

Sodium 965mg

Potassium 1427mg

Vitamin A 2026IU

Vitamin C 39mg

Calcium 416mg

Iron 5mg

1096

86g

26g

Fiber 11g

Sugar 8g

61g

Cholesterol 297mg

Sodium 1763mg

Potassium 1324mg

Vitamin A 7105IU

Vitamin C 100mg

Calcium 418mg

Iron 7mg

1348

82g

92g

Fiber 27g

Sugar 36g

72g

Cholesterol 208mg

Sodium 1688mg

Potassium 3047mg

Vitamin A 38292IU

Vitamin C 161mg

Calcium 315mg

Iron 8mg

68%

12%

20%

72%

11%

17%

70%

10%

20%

62%

11%

27%

70%

9%

21%

69%

9%

22%

53%

26%

21%


Avocado

Lemon

Lemon Juice

Lime

Lime Juice

Pear

All Natural Peanut Butter

Organic Coffee

Black Pepper

Burger Seasoning

Chia Seeds

Fresh Rosemary

Garlic Powder

Ground Flax Seed

Hemp Seeds

Italian Seasoning

Oregano

Pumpkin Seeds

Red Pepper Flakes

Sea Salt

Sea Salt & Black Pepper

Smoked Paprika

Sunflower Seeds

Walnuts

Asparagus

Boston Lettuce

Broccoli

Broccoli Slaw

Carrot

Cauliflower

Cauliflower Rice

Celery

Cilantro

Cucumber

Dill

Garlic

Ginger

Green Onion

Iceberg Lettuce

Kale Leaves

Mushrooms

Parsley

Radishes

Sweet Onion

Sweet Potato

Tomato

Yellow Onion

Yellow Onion

Beef Broth

Black Pepper And Sea Salt

Chicken Boullion

Diced Tomatoes

Sea Salt And Black Pepper

Tomato Paste

Tuna

Almond Flour

Cacao Nibs

Erythritol

Oat Fibre

Tapioca Flour

Cheddar Cheese

Chicken Breast

Extra Lean Ground Beef

Extra Lean Ground Chicken

Feta Cheese

Ground Pork

Lamb Loin

Mozzarella Cheese

Organic Bacon

Pork Chop

Prosciutto

Regular Ground Beef

Salmon Fillet

Sour Cream

Steak Ingredients

White Cheddar Cheese

Apple Cider Vinegar

Avocado Oil

Bacon Grease

Coconut Aminos

Coconut Oil

Extra Virgin Olive Oil

Hot Sauce

Mayonnaise

Mct Oil

Sesame Oil

Siracha

Stevia

Stevia Drops

Worcestershire

Yellow Mustard

Butter

Cream Cheese

Egg

Pickles


Unsweetened Shredded Coconut

Vanilla ExtractBarbecue Skewers

Ice Cubes

Paleo Or Avocado Mayo

Sauce Ingredients

Water


Bulletproof Latte 115 minutes

Organic Coffee (Substitute withblack tea if you don't drink coffee.)

Butter (Unsalted preferablygrass fed. Use ghee if you haveintolerance to dairy.)

Mct Oil (or use canned coconutmilk or Brain Octane oil.)

184

21g

0g

Fiber 0g

Sugar 0g

0g

Cholesterol 31mg

Sodium 6mg

Potassium 120mg

Vitamin A 355IU

Vitamin C 0mg

Calcium 8mg

Iron 0mg

Use coconut oil or ghee.

Add 1 tablespoon MCT oil or Brain Octane per cup. Can be found at yourlocal health food store. Start with 1 teaspoon and work your way to 1 tablespoon as itcan cause stomach cramping.

Use your favourite tea instead.

Rocket Fuel Latte (Recipe by LeanneVogel) 8 oz coffee or tea 1 TBSP MCT or brain octane oil 1 TBSP cacao butter 1 TBSPhemp hearts 1 TBSP grass fed collagen (2-4 drops stevia, optional) Throw all ingredientsinto blender EXCEPT COLLAGEN, blend high speed 1 minute. During last 10 secondsadd collagen. Transfer to cup and enjoy.

Pour your brewed coffee or tea into a blender with the grassfed butter and MCToil. Blend on high for 15-30 seconds or until frothy. Pour into a mug, sprinklewith cinnamon and enjoy!


Green Pork Sliders30 minutes

Ground Pork

Oregano (dried)

Sea Salt

Kale Leaves (very finelychopped)

Broccoli (very finely chopped)


Boston Lettuce

226

13g

6g

Fiber 2g

Sugar 1g

22g

Cholesterol 98mg

Sodium 553mg

Potassium 744mg

Vitamin A 3600IU

Vitamin C 45mg

Calcium 73mg

Iron 2mg

One serving is equal to two sliders.

Serve on a bun or on top of rice.

Mustard, cheese, pickles, tomato, lettuce, onion, avocado, sour cream orplain Greek yogurt.

These keep well in an airtight container in the fridge up to three days orfreeze for up to three months.

Combine all ingredients except the lettuce in a bowl and mix well. Form themixture into even sliders, about 3 inches in diameter, and set aside.

Preheat grill to medium heat.

Cook the sliders for about 8 to 10 minutes per side, or until cooked through.

Serve patties in a lettuce wrap with your toppings of choice. Enjoy!


Simple Avocado Salad5 minutes

Avocado (cubed)


Lemon (juiced)

Red Pepper Flakes

Sea Salt

224

22g

9g

Fiber 7g

Sugar 1g

2g

Cholesterol 0mg

Sodium 302mg

Potassium 509mg

Vitamin A 521IU

Vitamin C 12mg

Calcium 14mg

Iron 1mg

Use lime juice or apple cider vinegar instead.

Omit the red pepper flakes.

Our Grilled Bruschetta Chicken, Thai Turkey Burgers with Almond CarrotSlaw or Herbed Pork Roast with Sweet Potato Mash.

Combine all ingredients in a bowl. Toss and serve immediately. Enjoy!


Detox Green Smoothie10 minutes

Kale Leaves

Cucumber (chopped)

Lemon (juiced)

Pear (peeled and chopped)

Ginger (grated)

Ground Flax Seed

Water

Ice Cubes

164

2g

38g

Fiber 9g

Sugar 21g

4g

Cholesterol 0mg

Sodium 31mg

Potassium 611mg

Vitamin A 2225IU

Vitamin C 61mg

Calcium 171mg

Iron 2mg

Use spinach.

Use apples.

Add 1/4 tsp cayenne pepper.

Add 1/2 cup frozen pineapple or mango.

Add a scoop of protein powder or hemp seeds.

Place all ingredients together in a blender. Blend until smooth. Be patient! Noone likes clumps in their smoothies. It may take 1 minute or longer to get agreat, smoothie-consistency.

Divide between glasses and enjoy!


Tuna Boats5 minutes

Avocado

Tuna (packed in water)

Green Onion

Celery

Dill (dried)

Garlic Powder

Black Pepper And Sea Salt (blackpepper and sea salt to taste)

Tomato (Grape tomatoes halved)

Paleo Or Avocado Mayo

256

16g

13g

Fiber 8g

Sugar 1g

20g

Cholesterol 30mg

Sodium 275mg

Potassium 0mg

Vitamin A 2185IU

Vitamin C 29mg

Calcium 43mg

Iron 3mg

Cut avocados in half lengthwise and remove the stone – leave the peel on. In alarge mixing bowl mix together the tuna, celery, onions, mayo and spices.

Stuff avocados with tuna mixture sprinkle with fresh parsley or dill


Crispy Fat Bomb30 minutes

Unsweetened ShreddedCoconut (dessicated will work but notas crispy)

Cacao Nibs

Coconut Oil

All Natural Peanut Butter (orany nut butter)

Erythritol (or other sweetener,opt)

Sea Salt (if nut butter isunsalted)

Vanilla Extract

253

24g

7g

Fiber 3g

Sugar 2g

4g

Cholesterol 0mg

Sodium 55mg

Potassium 91mg

Vitamin A 0IU

Vitamin C 0mg

Calcium 9mg

Iron 1mg

Add 1-2 tbsp of cocoa powder to the melted mixture andstir until incorporated before adding to the coconut.

In a small saucepan, melt coconut oil and nut butter together, whisking tocombine.

Add sweetener, vanilla and salt if using and remove from heat.

In a medium bowl, add coconut and nibs. Pour warm mixture over and combinewell.

In a lined loaf pan, pour mixture and spread out evenly. Place in freezer orfridge until hard.

Remove parchment from loaf pan when the squares are set and cut into evenportions. Store in the fridge or freezer.


Seed Bread1 hour

Almond Flour (scant 1/2cup)

Oat Fibre (or psyllium husk)

Chia Seeds

Hemp Seeds

Pumpkin Seeds

Sunflower Seeds

Egg

Avocado Oil

Sea Salt

Stevia Drops (opt)

192

16g

7g

Fiber 4g

Sugar 1g

8g

Cholesterol 47mg

Sodium 137mg

Potassium 154mg

Vitamin A 69IU

Vitamin C 0mg

Calcium 63mg

Iron 2mg

May add 1/2 cup raisins and 1 tsp cinnamon for paleo.

Preheat oven to 350.

In a food processor, add eggs, oil, salt, stevia (if adding) almond flour and oatfibre. Blend until combined.

Add the rest of the ingredients and pulse to combined, but don’t break downthe seeds too much.

Line a loaf pan with parchment and put the batter into it, smoothing down thetop.

Bake for 45-50 min or until slightly brown around the edges.

Remove from pan with parchment and let cool on a cooling rack. Slice thinly toserve. Store in fridge. Serve with butter of choice.


Carrots & Guacamole5 minutes

Carrot (medium)

Avocado

Lime (juiced)

Sea Salt (or more to taste)

216

15g

22g

Fiber 10g

Sugar 7g

3g

Cholesterol 0mg

Sodium 387mg

Potassium 904mg

Vitamin A 20539IU

Vitamin C 24mg

Calcium 55mg

Iron 1mg

Store the guacamole in an airtight container in the refrigerator for up to twodays. Sliced carrots can be stored in the refrigerator for up to four days.

Add chili flakes, salsa and/or chopped cilantro to the guacamole.

Peel and slice carrots into sticks.

Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt.

Dip the carrots into the guac & enjoy!


Keto Spicy Chicken and Broccoli Casserole45 minutes

Radishes (halved)

Yellow Onion (chopped)

Avocado Oil

Hot Sauce

Smoked Paprika

Sea Salt

Chicken Breast (skinless,boneless, cubed)

Broccoli (cut into florets)

Prosciutto (sliced into smallpieces)

Green Onion (sliced)

313

18g

11g

Fiber 5g

Sugar 5g

29g

Cholesterol 83mg

Sodium 596mg

Potassium 803mg

Vitamin A 1402IU

Vitamin C 96mg

Calcium 79mg

Iron 2mg

Use olive oil instead.

Omit or use cooked bacon instead.

Omit the hot sauce.

Store in the fridge in a sealed container for up to three days.

Use cubed tofu instead of chicken and omit the prosciutto.

Preheat the oven to 400ºF (204ºC). Add the halved radishes and choppedonion to a casserole dish.

In a large bowl, make the sauce by adding the avocado oil, hot sauce, smokedpaprika and sea salt together and stir. Pour half of the dressing over theradishes and onion and set the rest aside. Place the radishes and onion in theoven and bake for 25 to 30 minutes.

While the radishes are baking, lightly brown the chicken in a pan on thestovetop. Once browned, add the chicken to the bowl with the remaining sauceand broccoli. Mix well.

Remove the radishes from the oven and add the chicken/broccoli mix on topalong with the prosciutto. Place back into the oven and bake for 12 to 14minutes, or until the chicken is cooked through. Remove from the oven, topwith sliced green onion, serve and enjoy!


Butter Rosemary Pork Chops40 minutes

Pork Chop (bone in)

Fresh Rosemary (minced)

Garlic (cloves )

Butter (or ghee)


Sea Salt & Black Pepper (to taste)

236

26g

1g

Fiber 0g

Sugar 0g

0g

Cholesterol 61mg

Sodium 4mg

Potassium 13mg

Vitamin A 709IU

Vitamin C 0mg

Calcium 9mg

Iron 0mg

Preheat oven to 375°. Season pork chops with salt and pepper.

In a small bowl mix together butter, rosemary, and garlic. Set aside.

In an oven safe skillet over medium-high heat, heat olive oil then add porkchops. Sear until golden, 4 minutes, flip and cook 4 minutes more. Brush porkchops generously with garlic butter.

Place skillet in oven and cook until cooked through, 10-12 minutes. Serve withmore garlic butter.


Easy Cucumber Salad5 minutes

Cucumber ( large english)

Feta Cheese

Walnuts (chopped)


Sea Salt And Black Pepper (totaste)

139

12g

4g

Fiber 1g

Sugar 1g

4g

Cholesterol 17mg

Sodium 215mg

Potassium 154mg

Vitamin A 160IU

Vitamin C 2mg

Calcium 112mg

Iron 1mg

Add in your choice of proteins; chicken, beef, prawns etc.

Dice cucumber and feta and place in a bowl.

Add chopped walnuts, olive oil and salt and pepper. Toss to cover and serve.


Salisbury Steak35 minutes

Steak Ingredients

Extra Lean Ground Beef

Almond Flour

Parsley (fresh chopped)

Beef Broth

Worcestershire (gluten free)

Garlic Powder

Yellow Onion (minced)

Sea Salt

Black Pepper

Sauce Ingredients

Butter

Bacon Grease (or more butteror all bacon grease)

Mushrooms (sliced)

Sweet Onion (sliced thin)

Worcestershire

Beef Broth

Sour Cream (omit for paleo oruse coconut cream)


609

39g

13g

Fiber 4g

Sugar 6g

For the Steaks: Combine all of the steak ingredients in a medium sized bowland mix well.

Form into 6 oval patties, about 1 inch thick, and place them on a cookie sheet.

Bake in a preheated 375 degree (F) oven for 18 minutes.

For the Gravy: Melt the butter and bacon fat (if using) in a large skillet.

Add the mushrooms and cook on medium high heat until golden brown (about3 minutes per side.)

Add the onions and cook for 5 minutes over medium heat, until golden andsoft.

Add the broth and the Worcestershire sauce, stir and cook for 3 minutes,stirring to scrape any bits off of the bottom of the pan.

Add the sour cream, stir well, and remove from the heat. (if you want a thickergravy you can cook it on low for a 5 extra minutes to condense it.)

Season with salt and pepper to taste.

Serve over the warm Salisbury Steaks with extra parsley for garnish if desired.


52g

Cholesterol 163mg

Sodium 1107mg

Potassium 963mg

Vitamin A 293IU

Vitamin C 6mg

Calcium 96mg

Iron 6mg


Grilled Asparagus15 minutes

Asparagus (woody endstrimmed)


Sea Salt (or more to taste)

35

2g

4g

Fiber 2g

Sugar 2g

2g

Cholesterol 0mg

Sodium 150mg

Potassium 203mg

Vitamin A 760IU

Vitamin C 6mg

Calcium 24mg

Iron 2mg

Roast in the oven instead at 425ºF (218ºC) for 12 to 15 minutes.

Preheat grill over medium-low heat.

Toss asparagus in the olive oil. Place asparagus directly on the grill or on a grillmat. Grill for 10 to 12 minutes, rolling at the halfway point.

Remove from grill and season with salt. Enjoy!


Meal Prep Garlic Butter Chicken Meatballs withCauliflower Rice 15 minutes

Extra Lean Ground Chicken (orturkey)

Mozzarella Cheese (or cheeseof choice, omit for paleo)

Garlic (divided, crushed)

Italian Seasoning

Red Pepper Flakes (opt)

Chicken Boullion


Parsley (chopped)

Butter (divided)

Lemon Juice ( juice from half)

Siracha (optional)

Cauliflower Rice (or one smallhead grated)

309

20g

7g

Fiber 2g

Sugar 2g

26g

Cholesterol 128mg

Sodium 280mg

Potassium 823mg

Vitamin A 1000IU

Vitamin C 12mg

Calcium 46mg

Iron 2mg

Make cauliflower rice with a large grater or food processor. Transfer to a shallowplate with 1/2 cup water and cook covered in the microwave for 4 minutes.

In the meantime, in a large bowl, combine ground chicken, cheese, gratedgarlic, Italian seasoning, crumbled bouillon cube, red chili pepper flakes,chopped cilantro, and black pepper. Mix well with your hands or fork and formmedium balls. Arrange on a plate and set aside.

Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook thechicken meatballs for 8 – 10 minutes on all sides, until browned and cookedthrough. While cooking, baste the meatballs with the mix of butter and juices.Remove to a clean plate and set aside.

In the same skillet melt remaining tablespoon butter; then add lemon juice,chicken stock, hot sauce, minced garlic, parsley and red pepper flakes (if youwant). Cook for 3 or 4 minutes, stirring regularly until the sauce has reduced abit. Adjust seasoning with salt and pepper and garnish with more cilantro orparsley if you like.

Divide cauliflower rice into meal prep containers. Then top with chickenmeatballs and garnish with lemon slices. Drizzle a little of the sauce over themeatballs and cauliflower rice, or keep the sauce into small containers. Reheatquickly in the microwave when ready to heat. Enjoy


Cheeseburger Casserole1 hour

Cauliflower (broken downinto bite size pieces)

Sea Salt

Regular Ground Beef

Yellow Onion (medium, diced)

Garlic (cloves. crushed)

Worcestershire

Burger Seasoning (such asepicure, or any no salt all-purposeseasoning)


Cream Cheese

Organic Bacon (chopped)

Mushrooms (sliced)

Egg

Yellow Mustard

Tomato Paste (or sugar freeketchup)

Beef Broth (or heavy cream)

Cheddar Cheese (grated)

White Cheddar Cheese (grated)

Pickles (sliced)

Diced Tomatoes (for garnish)

Iceberg Lettuce (for garnish)

227

Preheat oven to 350. In a 8x13 dish, spread out cauliflower and sprinkle withsalt. Cover with foil and place in oven to soften.

In a skillet, brown beef. Add onions and garlic.

Add worcestershire, burger seasoning, salt and pepper and combine. Thenadd cream cheese.

Remove the cauliflower from the oven. Spread the beef over the cauliflowerevenly.

In the skillet, add the sliced mushrooms and chopped bacon. Saute until slightlybrowned.

While the bacon and mushrooms are browning, mix the eggs, broth, mustard,ketchup, and half of the cheeses in a bowl.

Spread the mushrooms and bacon evenly over the beef. Then pour the cheesemixture over the bacon and mushrooms.

Top with the pickles and the rest of the cheese.

Place in the oven covered with foil for 30 min. Remove the foil and brown thecheese if desired.

Serve with diced tomato and shredded lettuce or with a side salad.


16g

7g

Fiber 2g

Sugar 4g

14g

Cholesterol 104mg

Sodium 542mg

Potassium 330mg

Vitamin A 602IU

Vitamin C 27mg

Calcium 299mg

Iron 1mg

Use whatever cheese you want. You can also use 2 cups of marble in place ofthe cheddars.

Other topping ingredients: anything you would put on a burger.


Lamb Skewers with Avocado Sauce15 minutes

Lamb Loin (fat trimmed,chopped into 1-inch cubes)

Extra Virgin Olive Oil (divided)

Barbecue Skewers

Sea Salt (divided)

Lemon (juiced)

Avocado (peeled, pitted)

414

28g

5g

Fiber 3g

Sugar 0g

37g

Cholesterol 112mg

Sodium 1004mg

Potassium 719mg

Vitamin A 74IU

Vitamin C 7mg

Calcium 27mg

Iron 4mg

Refrigerate the lamb and avocado sauce in separate airtight containers for upto three days.

One serving is equal to approximately one large lamb skewer and twotablespoons of avocado sauce.

Use apple cider vinegar instead.

Use beef, chicken or shrimp instead.

Grill the lamb skewers over medium heat, rotating frequently for 7 to 8minutes for medium-rare to medium.

If your barbecue skewers are wooden, be sure to soak them beforeusing.

Preheat the oven to 400ºF (204ºC). Line a baking sheet with foil.

Toss the lamb in 1/3 of the oil and thread onto the skewers. Season with 1/3 ofthe salt. Transfer to the baking sheet and cook for 8 to 10 minutes or untilcooked through.

Meanwhile, combine the remaining oil, salt, lemon juice and avocado in a foodprocessor or blender. If needed, add a bit of water until your desiredconsistency is reached.

Divide the lamb skewers onto plates. Drizzle with avocado sauce and enjoy!


Creamy Rainbow Coleslaw10 minutes

Broccoli Slaw (bagged)

Mayonnaise

Apple Cider Vinegar


79

5g

7g

Fiber 2g

Sugar 3g

2g

Cholesterol 3mg

Sodium 74mg

Potassium 1mg

Vitamin A 6005IU

Vitamin C 66mg

Calcium 21mg

Iron 0mg

Use shredded green and red cabbage, carrot, leftover broccoli stems,and any other veggies you think would be good to add!

Refrigerate in an airtight container up to two days.

Read the ingredients. Look for an avocado oil, coconut oil orolive oil based mayonnaise.

Combine all ingredients in a large bowl and mix thoroughly. The slaw can beenjoyed immediately but tastes best after sitting for a few hours.


Ginger Cilantro Salmon Burgers30 minutes

Salmon Fillet (skinless, cut into1/2-inch chunks)

Cilantro (finely chopped)

Ginger (peeled and finelygrated)

Coconut Aminos

Sesame Oil

Lime Juice

Avocado Oil

251

16g

2g

Fiber 0g

Sugar 1g

23g

Cholesterol 62mg

Sodium 141mg

Potassium 581mg

Vitamin A 182IU

Vitamin C 1mg

Calcium 16mg

Iron 1mg

Refrigerate in an airtight container for up to 2 days.

One serving is equal to one salmon burger.

Add minced garlic, honey, lime zest, red pepper flakes or hot sauce to theburger mixture.

Leafy greens topped with extra lime juice, chopped cilantro, sesameseeds, and sliced avocado.

Use tamari or soy sauce instead.

Use extra virgin olive oil or coconut oil instead.

Add the salmon to the bowl of a food processor (including the blade) and placein the freezer for 15 minutes.

Meanwhile, in a large mixing bowl combine the cilantro, ginger, coconutaminos, sesame oil and lime juice. Set aside.

Remove the food processor bowl from the freezer. Pulse the salmon 4 to 5times until finely chopped but not a puree. Fold the chopped salmon into thecilantro and ginger mixture.

Form the mixture into patties. If it is too wet, refrigerate for 20 minutes to stiffenbefore forming into patties.

Heat the avocado oil in a large non-stick pan over medium-high heat. Cook thesalmon burgers for 4 to 5 minutes per side, or until cooked through and firm tothe touch. Serve immediately and enjoy.


Sweet Potato Fries35 minutes

Coconut Oil (melted)

Sweet Potato (large, sliced into 1/4inch strips)

Tapioca Flour

156

10g

16g

Fiber 2g

Sugar 3g

1g

Cholesterol 0mg

Sodium 36mg

Potassium 219mg

Vitamin A 9222IU

Vitamin C 2mg

Calcium 20mg

Iron 0mg

Use arrowroot powder, brown rice starch or cornstarch instead.

Add your choice of seasonings after tossing the sweet potato strips withcoconut oil. You can use chipotle powder, cumin, paprika, garlic powder and/or onionpowder. Do not season with salt until after roasting.

For crispier fries, soak the strips in water for at least 1 hour, or overnight.Drain and pat dry before baking.

Our Magical Mayo, 15 Minute Grilled Steak, Corn & ChickpeaGuacamole Salad, or any of our burger recipes (like the Apple Turkey Burgers withCaramelized Onions & Brie).

Refrigerate in an airtight container up to 4-5 days, or freeze. To re-crisp thefries, reheat with a bit of oil in a skillet on your stovetop.

Preheat oven to 425ºF (218ºC) and line baking sheet(s) with heavy-duty foil.Grease with 1/3 of the coconut oil or a cooking spray.

Rinse and pat your sweet potato strips dry. Toss them in a bag or bowl withtapioca flour until well coated.

Add the remaining coconut oil to the sweet potato strips and gently toss.Arrange the strips onto your baking sheet(s), being careful not to crowd thepan and bake for 25 to 30 minutes, flipping halfway through.

Season with salt if desired, and let cool slightly before serving. Enjoy!


Coconut Macaroons Keto30 minutes

Unsweetened ShreddedCoconut

Egg (medium, whites only)

Stevia (sub erythritol )

68

6g

2g

Fiber 1g

Sugar 1g

2g

Cholesterol 31mg

Sodium 15mg

Potassium 12mg

Vitamin A 45IU

Vitamin C 0mg

Calcium 5mg

Iron 0mg

Use sweetened shredded coconut instead of unsweetened.

One serving is equal to one macaroon.

Store in an airtight container in a cool, dry place up to 5 days. Freeze for up to3 months.

Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.

In a bowl, mix together the shredded coconut, egg whites and Stevia until wellcombined.

Pack the coconut mixture into a tablespoon and transfer to the baking sheet.Tap gently until the mound slides off. Repeat until all the coconut mixture isused up.

Bake for 20 minutes or until golden brown. Let cool slightly before serving.Enjoy!


karenmartel · Sample Keto [email protected] Everything in grey is leftovers. *Sunday is an...

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Transcript of karenmartel · Sample Keto [email protected] Everything in grey is leftovers. *Sunday is an...