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.