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