KETO Strawberry Smoothie

Quick to do and tastes really nice. I used KOKO unsweetened coconut milk.

·         1 cup Coconut Milk, unsweetened

·         4 Strawberries

·         2 tbsp Greek Yogurt

·         1/2 tsp Vanilla Essence

Add all the ingredients into a mixer, and blend until smooth. Add in ice-cubes as needed. Enjoy!

CALORIES: 90 / NET CARBOHYDRATES: 4g

Taco Calzone

Very tricky to rollout (may put in freezer next time for 10 mins)

Serves 2

4 net Carbs – 260 Calories

Pizza Dough

2oz Grated Cheddar

2 Tbsp Tomato Paste

Ground Beef 
Taco Seasoning

Preheat the oven to 380 degrees Fahrenheit

Cook the mince then add taco seasoning and water, allow mince to cook for 10 minutes until nearly dry.

Divide the dough evenly into circles or make as a square.

Spread a tablespoon of the tomato across one side of each dough base, leaving a 1 cm gap around the edges.

Crumble the cheddar and meat and divide equally between the bases

Fold the empty half of the dough over the filling and pinch the edges shut, sealing the filling tightly inside.

Pierce the tops of the dough with a knife then transfer to the oven to bake for 15-18 minutes or until completely cooked through and golden brown all over.

Fathead pizza dough with almond flour

2g net carbs / 144 calories

3/4 cup almond flour

1 1/2 cup mozzarella

2 tbsp cream cheese

1 egg

1.  Melt the mozzarella and cream cheese together in the microwave.

2.  Add flour and Egg, knead with your hands and squeeze through your fingers until it’s uniform.

3.  Chill for 20 minutes.

You can store the prepared dough in the fridge for up to a week, until you are ready to use it.

Zucchini Soup

Serves 2
5 Net Carbs - 90 calories

1 1/2 - 2 Zucchini
3 cup vegetable broth
1 1/2 Tbsp Olive Oil
Minced Garlic
Salt & Pepper

Chop the zucchini and fry lightly in the oil with the garlic
Add the broth and cook for 10 minutes till soft
Remove from heat and blend well

Return to heat adding a little cream if desired

Almond Flour Bread

I managed to get 11 slices but loaf is quite small. Maybe do an extra half mixture next time.

Servings:  12 slices

Net Carbs: 1g

2 egg whites at room temperature

2 eggs white & yolk, at room temperature

2 cups / 200g almond flour

1/4 cup / 60g butter melted

4 tbsp psyllium husk

1 Tbsp baking powder

pinch of salt

1/2 cup / 120ml warm water

1.    Preheat your oven to 180 Celsius / 350 Fahrenheit

2.    Beat the 2 eggs and the 2 additional egg whites. 

3.    Add the rest of the ingredients and blend till you have a smooth dough. Don't over-mix. 

4.    Fill into a lined baking tin ( small loaf pan 7 x 3.5 inch) and bake for ca 30-40                         minutes or until a knife inserted comes out clean.

Creamy Keto Coq Au Vin

Net Carbs 5 / Calories 556

Serves 4

3 Tbsp olive oil

4 slices (3 oz total) bacon, chopped

4 (4 oz) bone-in, skinless chicken thighs

sea salt and freshly ground pepper

1½ cups (6 oz) sliced cremini mushrooms

2 Tbsp chopped shallots

1½ tsp garlic powder

3/4 tsp dried herbes de Provence

1/2 cup (4 oz) dry red wine

3/4 cup (6 oz) chicken broth

2 tsp tomato paste

2 Tbsp butter

1/3 cup sour cream

2 Tbsp finely chopped fresh flat-leaf parsley

Line a plate with a paper towel. In a medium Dutch oven or heavy pot with a lid, heat the olive oil over medium-high heat. Add the bacon and cook, stirring occasionally, until crispy, about 7 minutes. Use a slotted spoon to remove the bacon and drain it on the paper towel-lined plate, set aside. Reduce the heat to medium.

Season the chicken all over with 1 teaspoon salt and 1/2 teaspoon pepper. Add the chicken to the pot and cook, until golden on each side, about 3 minutes per side. Remove the chicken to a plate. Reduce heat to medium and stir in the mushrooms, shallots, garlic powder, and herbes de Provence and cook until the mushrooms are tender and the shallots are golden, about 4 minutes. Add the red wine, then bring it to a boil over medium-high heat, scraping any bits from the bottom of the pot. Continue stirring occasionally and cooking at a low boil to reduce the liquid by half, 5 to 6 minutes. Add the chicken broth and bring to a boil over high heat. Return the chicken and any collected juices back to the pot. Cover, reduce the heat and simmer until chicken is cooked through and very tender, about 25 minutes. 

Baked Pork Loins with Mayo

2 thin cut pork loins 

2 onion slices

2 Tbsp mayo

4 oz cheddar cheese, shredded

sea salt, black pepper, to taste

Servings 2

Net Carbs 4

Calories 350

Bring the oven to Gas 5/Fan 160 

Place meat side by side on a baking sheet lined with aluminum foil.

Season the pork with salt and pepper 

Spread mayonnaise over meat and top with sliced onion.

Bake for 20 minutes then top with shredded cheese.

Bake 15-20 minutes until cheese is bubbly on top and meat is cooked through 

Recipe from Tastee

Pizza Pork Loins

You can vary the toppings by adding peppers/pepperoni. I just use Tomato Sauce not Pizza sauce. This can also be done with chicken.

2 Pork Loins
4 sliced mushrooms
2 Tbsp Butter
2 Tbsp Olive Oil
3 Tbsp Pizza Sauce 
1 Cup shredded Mozzarella
Cherry Tomatoes halved (optional)

Serves 2
4 Net Carbs

1. In a large skillet, saute mushrooms in butter until tender. Remove and keep warm. 
2. Sprinkle pork loins with salt and pepper. 
3. In the same skillet, brown chops in oil on both sides; drain.
4. Layer pork with sauce, mushrooms, cheese and tomatoes. 
5. Oven bake for 30 mins Gas 5/Fan 160

Recipe based on TheWearyChef

Keto Mug Sponge Cake

This was very nice made with blackberries - next time might have with some greek yogurt or creme fraiche.
I used some of my Erythritol Gold stevia sugar and substituted 2 Tbsp of Almond Flour for the coconut.

1 Serving
3 Net Carbs

1/2 Tbsp Butter
1 Tbsp Cream Cheese
1 Tbsp Coconut Flour
1/2 Tbsp Stevia Sugar
1/2 tsp vanilla essence
1/4 tsp Baking Powder
1/2 Egg Beaten
1 Tbsp Frozen Fruit
(Blueberries, Blackberries etc)


1. Microwave butter and cream cheese together for 20 seconds

2. Add all other ingredients except egg and fruit

3. Beat egg and add half with fruit; stir to mix

4. Microwave for 1 min 10 sec to 1 min 30 until set

Keto Creamy Mushrooms

This goes nice with chicken , pork or steak

8 Mushrooms
3 Tbsp Cream Cheese
2 clove garlic
1/2 small white onion
2 Tbsp Grated Parmesan
2 Tsp Yellow Mustard
2 Tbsp Heavy Cream
2 Tbsp Chives
2 Tbsp Olive Oil
Salt & Pepper
1/2 cup Chicken Broth
3 slices Bacon (optional)

Serves 4
Net Carbs 3


1. Heat the oil in a skillet over a medium heat and add the bacon. Cook until golden brown and crisp on both sides. Remove from the pan with a slotted spoon and set aside.
2. Mince the garlic and add to the pan along with the onion and sweat gently until tender.
3. Slice the mushrooms in half and add to the pan. Season to taste and cook until browned all over and tender.
4. Add the cream cheese, Parmesan, mustard, cream and stock. Stir well to combine and bring to a simmer until you have a thickened creamy sauce and the mushrooms are cooked through.
5. Crumble the cooked bacon over the top of the mushrooms and scatter with the fresh chives to serve.

Recipe from CarbManager

New York Chicken

2 Chicken Breasts
2 slices Bacon
1/2 cup grated cheddar
Black Pepper
BBQ Sauce is my own recipe

1 tbsp Soy Sauce
2 tbsp tomato ketchup
2 tbsp vegetable oil
1/2 tbsp Worcester Sauce

Serves 2
Carbs 2 / Cals 518

1. Preheat the oven to 395 degrees Fahrenheit.
2. Arrange the chicken breasts side by side in an oven proof dish.
3. Divide the BBQ sauce evenly between the four chicken breasts, covering the tops in the sauce.
4. Transfer the chicken to the oven to bake for 15 minutes.
5. Remove the chicken from the oven and layer a bacon rasher over each chicken breast. Return to the oven for a further 10 minutes.
6. Remove the chicken from the oven and scatter the grated cheese over the surface. Season with black pepper to taste.
7. Return to the oven for a further 5-7 minutes, until the cheese is golden brown and the chicken is cooked through.
Recipe from CarbManager

Colcannon Mash

2 slices bacon
1/2 small cauliflower
1/2 Tbsp Olive Oil
1/2 cup Savoy Cabbage
1/8 cup Cream
Garlic
Salt & Pepper


Serves 2
Carbs 3

1. Dice the cauliflower into florets and add to a pan of boiling water. Simmer for 5-6 minutes or until cooked through and tender. Drain and add to a food processor.
2. Whilst the cauliflower is cooking, heat the olive oil in a skillet over a low/medium heat. Roughly chop the bacon and thinly slice the cabbage. Add to the skillet and cook for 5-6 minutes until the bacon is cooked through completely and the cabbage has wilted.
3. Add the garlic, cream, salt and pepper to the food processor. Blend to a smooth mash.
4. Return the mash to the pan and stir through the cabbage and bacon to serve.

Caprese Bake

2 Cod Steaks OR Chicken
3 1/2 oz Mozzarella
1 Tbsp Olive Oil
1 Tomato
Garlic
Basil
Salt & Pepper

Serves 2
Carbs 3


1. Preheat the oven to 390 degrees Fahrenheit.
2. Add the basil to a food processor with the garlic and olive oil and blend well.
3. Arrange the chicken breasts side by side in an oven proof dish.
4. Slice the mozzarella into even discs and layer each breast with 2 discs.
5. Slice the tomato into 4 even discs and lay one disc on top of each chicken breast.
6. Season each breast well with salt and pepper.
7. Drizzle the basil oil over the chicken and transfer to the oven to bake for 35-40 minutes chicken/ 20-25 for fish depending on thickness.

Cabbage And Bacon Gratin

2 slices streaky bacon
1 Tbsp Cream
1 Tbsp Parmesan
1 Tbsp Cream Cheese
1/2 cup grated cheddar
1/2 Tbsp Olive Oil
1/2 head cabbage
1/4 cup broth
1/2 Tbsp Butter
Garlic
Salt & Pepper

1. Chop the cabbage into half inch strips and add to a pan of boiling water. Cook for 3-4 minutes or until tender and almost cooked through. Drain and set aside.

2. Preheat the oven to 400 degrees Fahrenheit.

3. Heat the oil in a skillet over a medium heat and add the bacon. Cook until crisp and golden brown all over. Remove from the pan with a slotted spoon and set aside.

4. To prepare the cheese sauce, melt the butter in a small pan over a low heat. Mince the garlic and add to the pan, sweating gently until tender.

5. Add the cream cheese, Parmesan, stock and cream. Bring to a simmer and cook gently for a minute or two until you have a thick and creamy sauce.

6. Arrange the cooked cabbage across a sheet pan. Crumble the cooked bacon over the cabbage and season with a little salt and pepper.

7. Spoon the cheese sauce over the cabbage and bacon and sprinkle over the cheddar cheese.

8. Transfer to the oven to bake for 18 minutes or until hot through and golden brown all over.

Mushroom Soup

Olive Oil
Slice Onion
Garlic
400g Mushrooms
25g Dried Porcini
500ml Vegetable Stock
250ml Cream

Serves 4
Carbs 5

1.     Pour boiling water on the porcini mushrooms to just cover them.

2.     Heat a splash of olive oil in a large saucepan and add the onion, garlic and thyme. Fry for 5 minutes.

3.     Add the mixed mushrooms and stir together so that everything gets coated in the oil and flavours. Then add the dried porcini mushrooms reserving the juice and fry for a few minutes.

4.     Pour in the stock, reserved juice and cream, season well and bring to the boil. Turn down the heat and simmer for 20 minutes.

5.     Carefully whiz up using a hand blender or liquidizer. Taste the soup to see if it needs a little more salt or pepper.

Creamy Garlic Mushrooms

2 slices bacon chopped

1 tablespoons butter

1 tablespoon olive oil

Garlic

6 oz small button mushrooms, rinsed and patted dry 

1/4 teaspoon chili powder, or to taste

1/4 teaspoon sweet paprika, or to taste

1/4 teaspoon garlic powder

salt and fresh ground pepper, to taste

1/8 cup low sodium chicken broth

1/4 cup heavy cream

chopped fresh parsley, for garnish

Serves 2

Net Carbs 4

1.      Heat a skillet over medium-high heat and add in the chopped bacon; cook until crispy and remove from skillet. Set aside.

2.      Add butter and olive oil to the skillet; once melted, lower heat to medium and stir in the garlic. Continue to cook for 2 minutes, stirring frequently. Do not burn the garlic.

3.      Add mushrooms to the skillet and coat them all around with the butter sauce.

4.      Season with chili powder, paprika, garlic powder, salt and pepper.

5.      Continue to cook over medium-high heat for 5 to 7 minutes, or until tender and nicely browned.

6.      Add chicken broth and cook for 10 seconds.

7.      Stir in the heavy cream and continue to cook for 3 to 4 minutes, or until sauce starts to thicken.

8.   Garnish with parsley

Chicken Brocoli and Cheese Bake

2 Chicken Breasts
1 1/2 cup Broccoli
Garlic
1/2 Tbsp Olive Oil
1 Tbsp Parmesan
1/2 cup grated cheddar
1/2 Tbsp Unsalted Butter
90g Cream Cheese

1/2 pint chicken stock
1/2 oz Ground Almonds
Salt & Pepper

2 Servings
8 Net Carbs


1. Preheat the oven to 400 F. Heat the olive oil in a frying pan over a medium/high heat, dice the chicken breast and add to the pan. Cook through completely until browned all over. Keep warm and set aside.
2. Whilst the chicken is cooking, add the broccoli to a large pan and cover with water. Bring to a boil and simmer for a few minutes until just tender. Drain immediately.
3. Arrange the broccoli in an oven proof dish with the cooked chicken, season and keep warm.
4. To prepare the sauce, heat the butter in a small pan over a low heat. Mince the garlic and add to the butter, sweating until tender. Add the cream cheese and stock and stir well to combine until the cheese has melted and you have a sauce. Bring to a simmer for a minute or two to thicken slightly.
5. Add the grated cheese to the pan and stir well until melted.
6. Pour the cheese sauce over the chicken and broccoli. Mix together the Parmesan and ground almonds and sprinkle over the top.
7. Transfer to the oven to bake for 20-25 minutes until cooked through, golden and bubbling.

Pan Glazed Pork

Was not that keen on this though it was liked by Ricky, think its because I am not a fan of french mustard.

2 Pork Loins
2 Tbsp French Mustard
1/4 cup Soy Sauce
2 Tbsp Olive Oil
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
squeeze lemon juice
Black Pepper
2 tsp Olive Oil

2 Servings
2 Net Carbs

1. Start by placing 2 pork chops in the bottom of a large ziploc bag.
2. In a bowl, whisk together all the remaining ingredients except for the final amount of olive oil.
3. Pour the marinade over the pork chops. Seal the bag, and rub the pork chops around in the marinade until they are completely coated. Set the bag of pork chops in the refrigerator overnight to marinate or for 4 hours minimum.
4. When it’s time to cook, heat the final amount of olive oil in a skillet over a medium heat. Place the pork chops down in the oil and pour every drop of marinade from the bag that you can manage over the pork chops.
5. Place a lid over the skillet, and cook the pork chops for about 8 minutes per side on a medium or medium-low heat. However, you want to continue cooking until The marinade reduces into a glaze and the pork chops have browned on either side. Adjust the heat as necessary throughout the cooking process. Low and slow is key for a pan glaze.
6. Garnish the pork chops with freshly chopped parsley at your discretion for serving.

Recipe from Carb Manager

Chicken Soup

1 Chicken Breast
1 oz Butter

1 small Onion chopped
2 stalks celery
1 large carrot
8 cups veggie stock
Bay Leaf
Salt & Pepper


4 Servings
4 Net Carbs / 280 Cals

1. Heat a large stockpot over medium-high heat. Add the butter and wait until it melts and turns foamy. Add largely diced onion, celery and carrots. Saute for 3 minutes or so. Add salt & pepper.
2. Add the chicken breast to the pot along with the water. Then add a bay leaf or two if they’re small. Bring the soup to a boil and then down to a simmer. Let it simmer for 30 minutes.
3. Remove the chicken from the pot to a cutting board to cool slightly. Then taking two forks, remove the meat from the bones and shred it into larger pieces. 

4. Optional - Liquidise 1/2 of the soup mix and add back. Add Chicken back to the pot. 

Honey Mustard Bacon wrapped Chicken

2 Chicken Breasts
1/4 tsp Mustard Powder
1/4 tsp Onion Powder
Pinch Nutmeg
Salt & Pepper
4 slices Bacon
6 tsp Honey Mustard Dressing
(3 tsp mayo,2 tsp mustard, 1 tsp honey substitute)


2 Servings
3 Net Carbs / Calories 413


1. Preheat an oven to 375 degrees and line a sheet tray with aluminum foil. Begin with whole, boneless, large chicken breasts, and slice each one in half lengthwise. Sprinkle all seasonings over the chicken.
2. Wrap 2 pieces of bacon around each chicken breast piece. Make sure the ends of the bacon are either tucked under the chicken or tucker under the previous slice of bacon. Set the wrapped breasts on your sheet tray.
3. Spread 2 teaspoons of mustard across each chicken breast. Make sure all visible areas of chicken and bacon are covered in the mustard.
4. Bake your chicken for 50-60 minutes, no flipping required! Bake until the exposed bacon is crisp and caramelized by the mustard.
Recipe from Carb Manager

Asparagus Soup

4 Cups Veggie Stock
1 oz Butter
200g Asparagus
Garlic
10g chopped onion
1/3 cup Cream
Salt & Pepper

4 Servings
4 Net Carbs / 150 Cals

1. Heat the butter in a large pan over a low/medium heat. Finely slice the garlic and finely chop the onion and add to the pan, cooking until tender.
2. Whilst the onion and garlic cook, remove the tough ends from the asparagus and dice the stalks into 1 and a half inch pieces, including the tips.
3. Add the diced asparagus to the pan and fry gently in the butter until tender – about 4/5 minutes. Remove the tips of the asparagus from the pan and set aside, leaving the stalks in the pan.
4. Add the hot vegetable stock and bring to the boil, then reduce to a simmer for 5-6 minutes.
5. Transfer the soup to a blender or use a stick blender to process until smooth.
6. Pour the soup into a clean pan and stir through the cream and season with salt and pepper to taste.
7. Divide the soup between four serving bowls and garnish with the reserved asparagus tips.
Recipe from Carb Manager

Waldorf Salad

Didn't toast the walnuts or add the grapes

• 6 Tbsp mayonnaise (or plain yogurt)
• 1 Tbsp lemon juice
• 1/2 teaspoon salt
• Pinch of freshly ground black pepper
• 2 sweet apples, cored and chopped
• 1 cup red seedless grapes, sliced in half (or 1/4 cup of raisins)
• 1 cup celery, thinly sliced
• 1 cup chopped, slightly toasted walnuts
• Lettuce
• 
  

In a medium sized bowl, whisk together the mayonnaise (or yogurt), lemon juice, salt and pepper. Stir in the apple, celery, grapes, and walnuts. Serve on a bed of fresh lettuce.

Chicken Marsala

An easy and very tasty dish

• 4 chicken breasts, sliced in half or enough chicken tenders
• Garlic Granules
• Salt and pepper
• 1/4 cup vegetable oil
• 8 white mushrooms, trimmed and sliced thin
• 1/2 cup  stock
• 3/4 cup Marsala wine
• 3/4 cup double cream
• 4 tbs unsalted butter
• Chopped parsley (optional)

Serves 4
Net Carbs 5

Melt butter in pan and lightly fry mushrooms, remove to a plate.

Pat chicken dry with paper towels and season with garlic, salt and pepper.

Heat oil in same pan over medium-high heat and cook chicken until brown on both sides, remove to a plate.

Off heat stir in Marsala, scraping any browned bits. Return to high heat with stock, bring to a vigorous simmer, and cook stirring occasionally, until sauce is thickened, about 5 minutes. Add cream and return chicken to pan, dish can be left until required.

Reheat chicken and then add mushrooms and parsley.

Salmon and Brocolli Quiche

I was making the Tomato Tart for a Buffet and had enough pastry left over to make this.

1 170g can John West Wild Pink or Red Salmon Skinless & Boneless

80g broccoli florets

2 eggs

150ml milk

Salt and pepper

1 pre-cooked savoury shortcrust pastry case

25g cheddar cheese – grated

Boil a pan of lightly salted water and part cook the broccoli florets for exactly 2 minutes. Drain and refresh in cold water, then put to one side to dry properly.

Place the John West Wild Pink or Red Salmon in one bowl.

Next, put the eggs and milk in another bowl and beat together briskly before seasoning with salt and pepper and adding to the salmon.

Pour this mixture into the pastry case, then push the broccoli florets firmly into the filling and sprinkle with grated cheddar cheese.

Finally, bake in the preheated oven for 25 minutes until cooked thoroughly inside and out.

Sticky Asian Chicken, Sweetcorn Rice and Coleslaw

From a recipe by Lorraine Pascale; chicken was lovely but would not make the coleslaw again (easier to buy) so have left it out of the recipe. I used chicken tenders as I was cooking in the oven but think this would be lovely from the BBQ

Mixed chicken wings and drumsticks
Sauce
6 squirts tomato ketchup
3 tbsp balsamic vinegar
3 tbsp soy sauce
2 tbsp chinese 5 spice powder
2 squirts honey
minced garlic
1/2 tsp thyme

Put all ingredients for sauce in a bowl and mix well
Scatter chicken in pan and cover with sauce - let marinate at least 1 hour
Preheat oven to Gas 5 / 160
Cook chicken for 40 minutes turning once (Chicken tenders should be covered in foil and only cooked for 30 minutes).
Cook rice and mix with sweetcorn or have with chips

Bakewell Tart (2)

A quick and tasty pudding.

1 bought pastry case
4 Tbsp Fruit Jam

3oz caster sugar

3oz softened butter

3oz ground almonds

2  eggs

1/2 tsp almond extract

1 tsp baking powder

2oz plain flour

Preheat the oven to gas 4, 180°C, 160°C fan. 

Spread jam over the pastry case.

Beat together the sugar, butter, almonds, eggs, almond extract, baking powder and flour until creamy.

Spoon the mixture over pie case.

Bake for 25-30 minutes, or until golden and risen. Cool in the tin. Optional pipe with icing.