KETO RECIPES

One of Dr. Erin's favorite foods is a whole artichoke (Cynarus scolymnus) to have early winter or late spring when they are in season. It’s a rather common but largely overlooked treat in our opinion and one that should be eaten more often since it is so easy to prepare! It is also fabulous for liver function.

 

As a food, organic artichokes are a simple and quick snack to prepare if you have a pressure cooker or oven.

 

Ingredients: 

  • 1-2 whole artichokes, cut in half
  • Sea salt to taste
  • 1-2 tsps Organic butter or olive oil (optional)
  • Organic mayo (primal kitchen has a regular and vegan option)
  • 1 lemon, squeezed (optional)
  • Other optional seasonings like garlic, onion, cumin, or pepper

Instructions:

Most chefs suggest squeezing the juice of a whole lemon in the cooking water, but my undiscerning palate enjoys them even when I don’t have time for the lemon!

  • Wash the artichoke
  • Cut the partial stem off
  • Cook it in a pressure cooker for 15 minutes at full steam with about a 1/2 inch of water in the bottom.
  • If not using a pressure cooker, set oven to 350F, and dress artichokes with 1/2 inch water and butter. Cook for 25-30 minutes or until leaves are tender.
  • Season artichokes if desired
  • Dip leaves in desired oil such as flax seed oil, olive oil, butter, or organic mayonnaise
  • When the leaves are gone, gently cut into the heart, removing the spindly, spiky hairs that are no fun to eat, and then devour the best part: the heart!

Autumn is quite the magical time of year with the weather cooling down and all of the spices coming into season to keep us warm. Unfortunately, with all of those spiced lattes and teas comes heaping amounts of sugar; a known immune depleter and energy zapper.

Good news is that there are many "sweet" and "spiced" drinks that taste delicious and support the immune system, reduce inflammation, and encourage overall well-being. 

 

Macros: Fat: 243.7g, Protein: 9.7g, Net Carbs: 11.6g)

Ingredients:

  • 1 cup Unsweetened coconut, hazelnut, almond, or macadamia milk
  • Stevia or ground lakanto -to taste
  • ¼- ½ tsp. Black pepper
  • 1 tsp. Cinnamon
  • 1 tsp. Clove or Cardamom
  • 1/2 tsp Nutmeg
  • 3-4 tsp. cacao powder, raw (unsweetened)
  • 1 tsp pumpkin puree
  • 2-3 tsp. Organic Turmeric powder

Instructions:

  • In a small pot over medium heat, warm the milk and pumpkin puree to desired temperature — no need to bring to a full boil.

  • Once heated, add the milk and the remainder of the ingredients to a high-speed blender, blending until well combined (should be a little frothy) OR add ingredients to pot and use immersion blender

  • Pour into mugs and top with whipped coconut cream or homemade whipped cream, if desired.

A "sweet" and "spiced" Fall treat that taste delicious, supports the immune system, reduces inflammation, encourages overall well-being, and keeps you in ketosis. 

 

Macros: Entire Batch of 12--Fat: 243.7g, Protein: 9.7g, Net Carbs: 11.6g)

1 fat bomb--Fat: 20.3g, Protein: 0.81g, Net Carbs: 0.96g)

Ingredients:

  • 1 cup Coconut Oil
  • Optional: ¼ cup chopped walnuts, pecans, or macadamia nuts
  • Coarse Sea Salt
  • Stevia or ground lakanto -to taste
  • ¼- ½ tsp. Black pepper
  • 1 tsp. Cinnamon
  • 3-4 tsp. cacao powder, raw (unsweetened)
  • 1-2 tsp pumpkin puree
  • 2-3 tsp. Organic Turmeric powder

Instructions:

  • Melt coconut oil, add rest of ingredients except nuts.
  • If adding nuts: Put nuts in ice cube trays and pour melted ingredients into ice cube trays (half way up).
  • Sprinkle with coarse sea salt, freeze, then remove from trays and store in a container in the freezer.

A nice "sweet" treat that won't break the keto bank. 

Macros: Fat: 24.7g, Protein: 12.8g, Net Carbs: 11.0g)

Ingredients:

  • 1/4 cup Unsweetened Cacao Powder
  • 1/2 tsp cinnamon or other PSL spices
  • 1 medium avocado
  • 10 drops Liquid Stevia
  • 1/2 tsp vanilla extract
  • 1 tsp Pink Himalayan Salt

Instructions:

  • Cut a ripe avocado in half, de-stone, and mashed with a fork in a large bowl.
  • Add the other ingredients together with the avocado and mix until desired consistency is reached.
  • Enjoy as a mid-day snack or evening dessert.

A delicious and quick keto alternative to frozen carb-heavy waffles and pancakes that everyone is sure to love.

 

Macros--Fat 34.2g, Protein 11.7g, Net Carbs 3.0g

 

Ingredients:

  • Butter
  • Egg
  • 1 tsp avocado oil--for waffles
  • Pecans
  • Baking soda
  • Almond or vanilla extract
  • Milk- any milk will do!
  • 1 cup pecans
  • A nonstick pan

Instructions:

  • FIRST grind Pecans in a small food processor like a Cuisinart
  • Turn the waffle maker or pan HEAT ON LOW when you start grinding/mixing ingredients together and the pan will be perfectly heated when ready
  • Add 1 tbsp. of oil to pan/waffle maker for waffles 
  • SCRAPE the mix on to the pan.
  • Then add 2 eggs (You can add an extra egg with another cup of pecans for more servings
  • 1-2 tsp. baking soda
  • Add 1 tsp. vanilla or almond extract (almond is tastier )
  • 1-2 T. hemp or almond milk (if you add too much milk, they will be too thin and then they spread out too much on the pan. Still cook ok, but take more space)
  • Add butter to pan- if smoking, then it is TOO HOT. (Do not let oils smoke!)
  • Mix all together
  • Grill like a regular pancake or waffle
  • COOK ON LOW TEMP IN A NON-STICK PAN WITH BUTTER.
  • Eat with BERRIES!
  • Almond or Sunflower butter
  • Or organic diary or nondairy unsweetened yogurt!

A hearty high fat, high protein, low carb breakfast:

 

Ingredients:

  • 1 egg
  • 3 egg whites
  • 1.5 pats of organic grass-fed butter
  • salt to taste
  • 1 Tbsp. guacamole
  • 1 turkey sausage link
  • Optional: 1 slice macadamia nut bread (toasted).

Instructions:

  • Scramble eggs in 1/2 pat butter and season as desired.
  • Top with guacamole.
  • Fry sausage according to package instructions.
  • Serve with toasted or plain macadamia nut bread

Ingredients:

  • 2 cups almond meal (or throw almonds in the blender for 60 seconds!)
  • 1 & 1/3 cups coconut flour
  • 1/2 tsp (rounded) sea salt
  • 1 tsp cinnamon
  • 2 tsp baking powder
  • 2/3 cup finely ground flax seeds
  • 1 cup Lakanto syrup
  • 1/3 cup almond or cashew butter (a heaping 1/3 cup!)
  • 3 tsp pure vanilla extract
  • 4 tbsp organic sunflower oil
  • 1/2 cup chopped unsalted macadamia nuts
    OR
  • 1 cup unsweetened cacao chips

Instructions:

  • Preheat oven to 350?F.
  • In a bowl, combine flours, salt and cinnamon sift in baking powder.
  • Stir until well combined.
  • In a large (2 cup) measuring cup, measure your syrup and then add almond (cashew) butter, flax seed and vanilla and stir until well combined.
  • Stir in oil.
  • Add wet mixture to dry, and stir until combined.
  • Split your batter for some plain macadamia cookies and some chocolate chip cookies, now mixing in your preferred treat. (OR, since we are a fan of LESS dishes to wash, just start with nuts on the top portion of the batter mix and when that batter has been spooned up, add chocolate chips for the rest of the batter).
  • Line a baking sheet with parchment paper.
  • Spoon batter onto baking sheet evenly space apart, and lightly flatten.
  • Bake for 13 minutes.
  • Store in an airtight container once they have cooled.
  • Enjoy!

Ingredients:

  • Kale (or mustard greens, beet greens, chard or any greens)
  • Avocado Oil
  • Onions, chopped
  • Garlic, minced
  • Mushrooms, sliced (best with portobello but any kind will do)
  • Coconut Aminos
  • Pepper
  • Lakanto syrup if keto or maple syrup

Instructions:

  • Sauteed onions in some avocado oil until caramelized.
  • Add garlic and mushrooms and sauté.
  • Add greens chopped into 1 inch pieces
  • Add 1-2 tsp coconut aminos, pepper and a splash of lakanto or maple syrup, if desired.
  • Simmer briefly until the greens are tender and easily punctured with a fork.

This is a great recipe filled with healthy fat, protein, and fiber. Delicious keto-friendly drink to have any time of day!

Ingredients:

  • Unsweetened Almond or Coconut milk (2 cups)
  • Almond, sunflower or cashew butter (1 tbsp)
  • Half avocado
  • Baby spinach or other salad green mix (1 cup)
  • Raw Cacao (1-2 tsp)
  • MCT oil (1-2 tsp to start and continue to gradually increase to 1 tbsp)
  • Coconut oil (1-2 tsp to start and continue to gradually increase to 1 tbsp)

Instructions:

  • Place all ingredients in a blender
  • Blend until desired consistency is reached
  • Enjoy!

This recipe is a high fat, high calorie dessert that’s great for cancer patients. The ginger is also an anti-nausea spice, good for those going through chemotherapy.

Ingredients:

  • 1 can coconut milk (full fat)
  • 1 lime, zested
  • 2 Tbsp fresh ginger, finely chopped
  • Lakanto syrup
  • Dash of organic cream (optional)

Instructions:

  • Place coconut milk in a medium sauce pan over medium heat.
  • Add lime zest and ginger.
  • Bring to a boil, then reduce heat to a simmer, cover, let simmer for 20-30 minutes stirring with a whisk occasionally.
  • Turn off heat and let set for another 30 minutes.
  • Strain mixture into a freezer safe bowl
  • Add Lakanto syrup to desired sweetness.
  • Add cream if desired.
  • Put bowl in freezer, removing occasionally to whisk until frozen. Best left overnight to freeze.

An easy keto lunch or weeknight dinner option

 

Ingredients:

  • Krazy Kraut (or other local or homemade sauerkraut)
  • one hard boiled egg
  • one sliced avocado
  • lettuce
  • olives
  • cubed cucumber, radishes,
  • endive or other handy veggies of you choosing maybe leftover veggies, broccoli, etc.

 

Instructions:

  • Take a nice, flat medium bowl and make a “section” for whatever you have or like of the following ingredients (SKIP IT IF YOU DON’T LIKE IT!):
  • Season with any of all of the following:
    • Herbamare or pink Himalayan salt
    • Walnut oil, olive oil, or your favorite Herb Puree
  • Simply eat with a fork or spoon and ENJOY!

Paleo & Plant-Based Recipes

Ingredients:

  • 1 c. whole green beans
  • 1/2 medium red onion
  • 1-2 T. fresh ginger
  • juice of 1 lime
  • 1/2 bunch cilantro
  • 1 green chile (jalapeño)

Instructions:

  • Soak the green beans overnight and then rinse the beans and let sit in a sieve with a wet papertowel surrounding the beans.
  • Rinse 2-3 times per day to keep moist. After the beans have developed clear tails, or sprouts, then the salad is ready to prepare.
  • The sprouting may take 2-3 days.
  • Dice the ginger, onion and green chili or mince in a mini-Cuisinart or food processor.
  • For a less spicy salad, leave out the seeds or the green chili altogether.
  • Mix together and enjoy with oil  and seasonings of choice

Ingredients:

  • 1 large butternut squash
  • 1 T coconut oil
  • Juice of 3 limes.
  • 1 T. chili powder
  • 5 cloves garlic-diced or minced.
  • 1 T. cumin
  • 1 tsp. salt (or tamari)
  • 2 t. oregano
  • Chèvre or cheddar-if allowed
  • Green or red salsa (recipe below)

Instructions:

  • Cut the squash in half, place face down in a baking dish with 1-2 inches of filtered water
  • Bake for 1 hour on 350 degrees F.
  • When the squash is cooked, remove seeds and then collect all of the cooked squash by scraping it out of the peel with a large spoon.
  • Place in a bowl and set aside.
  • Sauté the garlic and add the chili powder.
  • Add the lime juice.
  • Stir in the squash and mash with a potato masher.
  • Add the tamari, oregano and cumin.
  • Spread the squash mixture across corn or flax*tortillas.
  • Spread chèvre or sprinkle cheddar and close tortilla for the cheese to melt.
  • At the table, provide the assortment of filler veggies such as cilantro or fresh vegetables and lettuce and have individuals prepare to their liking and top off with salsa.

* Suggestions:
Women’s Flax tortillas can be found in the Frozen section of many health food stores.

  • top and enjoy!

 

Ingredients:

Group 1

  • 1 T. Coconut oil
  • 1 tsp. black mustard seeds
  • 1/2 small onion-diced
  • 3 cloves garlic-diced or pressed
  • 1 1/2 inch, peeled fresh ginger-diced
  • 1/2 large or 1 small green pepper
  • 4-6 whole cloves

Group 2

  • pinch fresh ground black pepper
  • 3/4 tsp. cardamom
  • 3/4 tsp. cinnamon

Group 3

  • 2 cups fresh cranberries
  • 1/2 cup water (or more or less-for desired consistency)

Group 4

  • 1 packet Stevia plus Luo Han sweetener
  • 2 T. Lakanto syrup
  • 2 T. lemon juice
  • 1/2 tsp. sea salt

Instructions:

  • Heat a medium-sized sauce pan for one minute
  • Once sufficiently heated,
  • Add 1-2 T. coconut oil.
  • Add the black mustard seeds and wait for them to pop.
  • Once they pop immediately add the rest of the Group 1 ingredients.
  • Sauté for a few minutes on medium heat
  • Then add Group 2
  • A few minutes later, Group 3.
  • After the cranberries pop open, add Group 4 ingredients and continue cooking for about 20 minutes on low temperature, stirring regularly to assist in breaking down the cranberries.
  • Once the chutney is mostly cooked, you will have a nice part liquid, partly chunky batch of chutney.
  • For a more smooth consistency, use an immersion blender and blend until the desired mixture of chunk and liquid remains.
  • Serve warm with your Thanksgiving turkey or cool and serve later with roasted fall vegetables or other seasonal delights.

A great vegan brownie recipe to enjoy Cocoa on a hot summer day!


Studies show that the antioxidant concentration in cocoa is almost twice as strong as red wine. Cocoa's concentration was two to three times stronger than that of green tea and four to five times stronger than that of black tea.


Antioxidants help prevent cancer, heart disease, age-related macular
degeneration and aging in general because they fight free radicals in the body.


The flavonoids found in Cocoa help your body process nitric oxide, and therefore lower your blood pressure and improve heart health.
The flavonoids also increase the blood flow and oxygen to the brain. Since dementia is caused by a reduced flow of blood to the brain, researchers think dementia could be treated with cocoa.

 

Ingredients:

  • 4 cups of walnuts, chopped
  • 3/4 cups of cocoa (or raw cacao!)
  • 2/3 cup of agave nectar

Instructions:

  • Blend the walnuts and cocoa in a blender or food processor, then mix in the agave.
  • Spread into a pan and freeze.
  • Store Brownies in the Freezer and pull them out to eat a piece!

This recipe is fun for people of all ages, and a great way to avoid processed sugar during the holidays. For small children, you can use this as example of how food can be creative, fun and aesthetically pleasing as well as tasty to the palate!

 

Ingredients:

  • 2 apples
  • 2 mangos
  • fresh raspberries
  • blackberries &/or blueberries
  • almond milk
  • mint leaves for garnish

Instructions:

  • Cut up apples and mangos and place into a blender
  • Place berries in blender
  • Pour 1-2 cups of almond milk into a blender
  • Bend together on low power until desired texture is reached
  • Pour puree into small dessert bowls
  • Add mint leaves for garnish
  • Garnish with mint leaves

Ingredients:

  • 3 oz. firm tofu
  • 1/4 cup green pepper (chopped)
  • 1/4 cup red pepper (chopped)
  • 1 tsp. chopped onion
  • pinch of cilantro
  • pinch of garlic
  • slice of lime
  • 2 Tbsp. salsa
  • 1/2 oz full-fat grated organic cheddar cheese
  • 1/2 sprouted wheat tortilla.

Instructions:

  • Scramble tofu in a pan with a little olive oil.
  • When almost done, add peppers, onion, cilantro, garlic, lime and salsa.
  • Top with cheese.
  • Use the tortilla for dipping or place the tofu in it for a burrito.

Ingredients:

  • Olive Oil
  • Hazelnuts, chopped
  • Garlic, minced
  • Greens (Collard, Chard, or Spinach)
  • Balsamic vinegar
  • Freshly ground pepper

Instructions:

  • Heat a skillet over medium heat.
  • Heat a tablespoon or two of olive oil in the pan.
  • Add a handful of chopped hazelnuts and saute for a couple of minutes.
  • Add a clove of minced garlic, then immediately add the greens and saute for a few minutes, until slightly wilted.
  • Remove from pan, and add a dash of balsamic vinegar to stop the oil from cooking the greens further.
  • Grind black pepper over the top to taste and serve.
  • Kale and Collard Greens can be used in this recipe. They just take longer to cook. It helps to chop them into 1-1/2 inch pieces to decrease their cooking time.
  • Toss all ingredients together and season with lime juice and salt.
  • Sprinkle cilantro on top

1. Pickled Ginger

Ingredients:

  • Cup fresh ginger root, thinly sliced
  • Cup fresh turmeric root, thinly sliced (if available, otherwise double the ginger)
  • Lemon juice to cover
  • Tsp sea salt

Instructions:

  • Scrub the ginger and/ or turmeric to remove and dirt and dry it with a clean towel.
  • Slice the roots into thin rounds (about 1/8th inch thick)
  • Combine the ginger and turmeric in the jar
  • Add salt and lemon juice to cover the roots
  • Shake well and refrigerate.

Note: Choose young ginger and turmeric roots if available. Young roots are tender. Mature, large roots will make a more fibrous pickle. These tender roots will be about the width of your thumb. Tender ginger and turmeric can be found at Asian markets if not available in your grocery store. Use only clean utensil to serve the pickled ginger to prevent it from spoiling. With proper handling pickled ginger can be stored in the fridge up to several months without spoiling. Ginger pickled in lemon juice is a variation of traditional south Indian digestive.

2. Veggie Loaf

Ingredients:

  • 1-2 tablespoons olive oil
  • 5 portobello mushrooms
  • 5 large leaves Swiss chard, spinach or other greens
  • 1 roasted red pepper, drained
  • 1 carrot, cut up
  • 1 cup cooked cauliflower rice, packed
  • 1/2 cup almonds
  • 1/2 cup pecans or walnuts
  • 2 tsp Italian Herbs or dried basil/thyme/sage
  • 1 Tbs balsamic vinegar
  • 1-2 Tbs GF vegan Worcestershire sauce or molasses
  • 1/2 tsp cumin
  • 1/2 tsp curry powder
  • 1 large organic free-range egg, lightly beaten (or vegan egg substitute)

“Maple” Sauce

  • 1/3 cup Lakanto syrup
  • 1/2 cup gluten-free/sugar-free ketchup
  • 2 tsp gluten-free honey mustard
  • 1/2 tsp McCormick or other GF mild curry powder
  • 1/4 tsp nutmeg

Instructions:

  • Heat the olive oil in a non-stick skillet and cook the portobellos, and chard till soft.
  • Remove from heat; cool a bit; and process, along with the roasted pepper, by pulsing the food processor on and off until the vegetables are an even dice.
  • Scrape into a large mixing bowl.
  • Process the cooked cauliflower rice, almonds, and pecans until the mixture forms a coarse meal
  • Toss into the mixing bowl.
  • Add the herbs, balsamic vinegar, Worcestershire and spices.
  • Add the beaten egg and stir the mixture until well blended.
  • Press the mixture evenly into an oiled loaf pan.
  • Preheat the oven to 350 degrees F.
  • Make the sauce by combining all the sauce ingredients with a whisk. Optional: add a spoonful of granulated Lakanto to the sauce.
  • Pour the “maple” sauce over the top and bake for about 45 minutes, until the loaf is firm and done.
  • Remove the loaf from the oven and allow it to rest.
  • This eases cutting and serving; though the slices are a bit fragile while it is warm.
  • We use a thin vinyl spatula to remove the slices from the pan.
  • Serve with garlic mashed cauliflower and some lovely roasted green beans.

3. Pumpkin Pie

Ingredients:

  • 1 container of EXTRA firm silken tofu (or any firm, regular tofu)
  • 1/2 c. Lakanto syrup
  • 1 can of organic pumpkin (or half of one small pumpkin)
  • 1 tsp. ground ginger
  • 1/2 tsp. nutmeg
  • 1 tsp. cardamom

Instructions:

  • Pre-heat the oven to 350 degrees.
  • Poke the frozen almond flour pie shell’s bottom with a fork several times and bake it, empty, for 20 minutes, or until very slightly browned.
    Mix the ingredients in a food processor
  • Put the smooth, pudding-like mix in the pre-baked pie shell and bake for 45-min-1 hour, at 375-400 degrees until the pie is browned on the top. Voila! Enjoy!

Ingredients:

  • 1 1/2 packages tempeh, cut into 1/4 inch thick strips
  • 1 1/2 c. arame soaked for 10 minutes and then drained.
  • 1 head green leaf lettuce, washed and any brown parts near the stem removed.
  • 1 small zucchini, cut into small strips
  • 1 small yellow squash, cut into small strips
  • 1-2 black radishes, peeled and cut into small strips
  • Cucumbers, daikon or other radish strips could also be added or substituted.

For the marinade:

  • 1/3 c. wheat-free tamari
  • 2/3 c. water
  • 2 T. toasted sesame oil
  • 1T. Bragg’s Liquid Aminos

Instructions:

  • Marinate the tempeh strips in mix above for 1-2 hours or immediately place in the oven on 100-150 degrees (lowest setting) and allow the tempeh to slowly absorb the flavors while partially “dehydrating”.
  • Be sure to use a square glass or metal container that allows the tempeh pieces to be completely covered by the liquid.
  • Meanwhile, prepare the squash, radishes and lettuce.
  • Once the tempeh has absorbed most (not all) of the marinade, remove the tempeh from the oven (probably 1 1/2 hours) and mix the remaining liquid into a bowl with the other vegetables, save the lettuce leaves for the “wrap”.
  • Then on a dry plate, place 2-3 pieces of tempeh lengthwise on a leaf of the lettuce.
  • With tongs, grab a ‘handful’ of the vegetable/arame mix and place in the center of the leaf, on top of the tempeh.
  • Gently wrap the leaf around the contents and place on another plate.
  • Repeat with all leaves or until you’ve made enough!

A delicious egg-free, nutrient-rich breakfast or daytime snack.

 

Ingredients:

  • 1/2 cup chia seeds
  • 1 1/2 c. almond milk (or other nut milk)
  • 1 tsp. vanilla extract (optional) pinch of salt
  • 1 T. raw cacao (or cinnamon, if desired)
  • The next day, add hot water to the consistency you like
    Sweeten with monfruit or stevia as desired.
  • Eat minimum 1/4 c. per day

Instructions: 

  • Soak Walnuts, goji berries, currants or other dried fruit over night
  • Make a combo of chia seeds and warm water with soaked nuts/fruit
  • Add cinnamon, cardamom, cocoa or any combo to your liking
  • Optional stevia to desired taste

Ingredients:

  • 1 small organic Granny Smith apple (chopped and de-seeded) (anti-doctor)
  • 1/4 cup of frozen blueberries (cheaper than fresh in the fall or winter) (anti-cancer, antioxidant)
  • 1/4 cup frozen Himalayan goji berries (check the frozen section at Whole Foods) (adrenal, antioxidant)
  • 2 heaping tablespoons of Hemp + Fiber Protein powder (anti-constipation, anti-heart attack)
  • 6 + TBSP. of ground organic flax seed (anti-cancer, anti-constipation, anti-heart attack)
  • 3 T. of organic flax seed oil (anti-cancer, anti-constipation, anti-heart attack)
  • 1 scoop Greens First (Immune, bone health, plus!)
  • 1 T. Fruit Anthocyanins (anti-cancer, antioxidant, anti-heart attack)

Instructions:

  • Combine all ingredients into a personal sized blender (approx. a small, 16 oz. blender) and blend until esired consistency is reached.