INTRODUCTION WHAT IS A KETOGENIC DIET FREQUENTLY ASKED QUESTIONS ABOUT KETOGENIC DIET WHAT TO EAT AND WHAT TO AVOID CHAPTER 1: CONDIMENTS 1. KETOGENIC MAYONNAISE 2. PALEO MAYONNAISE 3. LOW-CARB DIPPING SAUCE 4. HORSERADISH SAUCE 5. LOW CARB RIB RUB 6. LOW CARB BARBECUE SAUCE 7. BLUE CHEESE DRESSING 8. AVOCADO GREEN DRESSING 9. MUSTARD OIL DRESSING 10. COCONUT OIL SALAD DRESSING 11. FETA CHEESE DRESSING 12. MEDITERRANEAN-STYLE SALAD DRESSING 13. MY BEST SALAD DRESSING 14. YOGURT WITH HERBS DIP 15. GUACAMOLE WITH SOUR CREAM 16. VEGETABLE DIP 17. BROCOMOLE DIP 18. CHEESE DIP 19. REUBEN DIP BREAKFAST 1. OVEN FRIED BACON 2. LOW-CARB BACON EGG CHEESE SPINACH CUPS 3. NO FLOUR CRUST SAUSAGE QUICHE 4. BACON AND EGGS 5. BACON EGG AND CHEESE PUFFS 6. LOW CARB NO GRAIN CEREAL 7. SCRAMBLED EGGS WITH SMOKED SALMON 8. SMOKED SAUSAGE FRITATTA 9. SCRAMBLED EGGS WITH VEGGIE 10. HIGH-PROTEIN LOW-CARB PANCAKES
11. SAUSAGE EGG MUFFINS 12. TURKEY BREAKFAST SAUSAGE PATTIES 13. GROUND PORK OMELET 14. SCRAMBLED EGGS WITH HAM AND FETA CHEESE 15. SPINACH AND FETA OMELET 16. SAUSAGE, EGG, AND CHEESE SCRAMBLE 17. HASS AVOCADO SUNRISE OMELET 18. CHICKEN IN CREAM SAUCE 19. FLUFFIEST SCRAMBLED EGGS 20. BAKED OMELETTE SQUARES 21. SCRAMBLED EGGS WITH COCONUT OIL 22. MAGNIFICENT MEATLOAF 23. PEPPERONI EGG SCRAMBLES 24. BACON AND BLUE CHEESE OMELETTE 25. SMOKED SALMON OMELETTE WITH HERBS 26. ZUCCHINI FRITTATA 27. FENNEL SAUSAGE FRITTATA 28. PORTOBELLO EGGS 29. COUNTRY HAM BACON 30. STIR-FRIED BEEF WITH VEGGIES 31. BACON AND EGG CAKE 32. SCRAMBLED CAULIFLOWER 33. MUSHROOMS WITH EGGS 34. HAM OMELETTE 35. PROTEIN CREPES APPETIZERS 1. BACON AND CHICKEN LIVER APPETIZERS 2. LOW CARB BUFFALO HOT WINGS 3. RUMAKI APPETIZER 4. BACON WRAPPED BARBEQUE SHRIMP 5. ZUCCHINI AND FETA APPETIZER 6. BARBEQUE SHRIMP 7. CHICKEN WITH SMOKED GOUDA AND LEEK 8. CRAB BALL APPETIZER 10. SPICY SEAFOOD LETTUCE CUPS 11. KILLER SHRIMP 12. CHEESE STUFFED MUSHROOM APPETIZER 13. CREAM CHEESE AND CHOPPED DRIED BEEF BALL
Introduction What is a Ketogenic Diet Eating cheesy eggs and thick milkshakes may sound unlikely to be a lose-weight diet. For many dieters this may even sound like a dream diet come true. This is actually true. The regiment is termed, Ketogenic diet. It emphasizes on calories from fat and protein while eluding carbohydrates. Carbohydrates are metabolized to glucose which in turn forms the body’s main energy source, and when you inhibit from it, the body will look for other available sources for body fuel and will normally turn to proteins and stored fats. When the body is on constant state of burning fats, the consequence will obviously be weight loss and on some instances treats some neurological disorders such as epilepsy. The brain seems to prefer burning fats than glucose. The limitation of this diet is that it takes weeks for the body to adapt to fat-burning ‘mood’ after reducing the intake of carbs. The level of carbs starvation must be lowered enough, maximum of 60 gms. Or ideally 30 gms. per day, for ketosis to start working and produce ketones that can be available for the body as fuel. Not enough lowered carbs intake will just fizzle out the plan of having ketones as main fuel supplier. This is the reason why most studies on ketogenic diets reveals unfavourable results because the time of adaptation to ketosis had not been reached and amount of carbs intake was not lowered enough. Calorie intake must also be controlled to avoid overshooting required daily allowance. A ketogenic diet is extreme and can be a potent stressor for the body. Pursue it with caution, knowledge and doctor's supervision.
Frequently Asked Questions about Ketogenic diet Will Ketogenic Diet Raise Blood Cholesterol? Since ketogenic diet is high in fat, wondering whether it will raise blood cholesterol is a valid concern. Saturated fat will always contribute to increased blood cholesterol levels, and therefore should always be avoided even in a ketogenic diet. But not all saturated fats are created equal. The MCT’s from the virgin coconut oil is a saturated fat that has been proven to
control bad cholesterol levels and will remain to be one of the most important fats in Ketogenic diet. Other healthier fats should also be taken into consideration like those that come from dairies, cheese, avocado, seeds, and olives.
Will a Ketogenic Diet Cause Insulin Resistance? A recent 2002 study in humans published in the "Journal of Nutrition" has deduced that a ketogenic diet displays signs of lowering overall insulin resistance. Insulin resistance usually results when too much glucose is in the blood. Lowering carbs intakes will obviously keep the insulin production under-stressed.
Will a Ketogenic Diet Promotes Kidney Stones Formation? Accumulation of kidney stones is an occasional consequence of the ketogenic diet, but the overall health dictates more than the diet in preventing kidney stones.
Is Dairy Included in Ketogenic Diet? Dairy has high fat and protein contents while having very low carbs, except for whole milk that has relatively higher carbs and should be taken in moderation. Cheese and heavy creams are staple food on a ketogenic diet.
Is Sweet Potato Included on a Ketogenic Diet? Sweet potatoes, like potatoes, carrots and other tubers are starchy veggies that have a large amount of carbohydrates and should be limited on a ketogenic diet. A ketogenic diet is not a no-carb diet but a low-carb. The little carbs can be sourced from fruits and vegetables.
Are Whole Grains Allowed on a Ketogenic Diet? Whole-grains, even if they are slowly absorbed in the body, are still made of carbohydrates and should be avoided on a ketogenic diet.
How Long Can You Do the Ketogenic Diet? A ketogenic diet should be a short-term plan if aiming for weight loss. Most dieters can reached their ideal weights in only 4 to 6 weeks on a ketogenic diet. More than that time, if willpower allows the person, a great reduction of weight is possible. Taking on the diet, for reasons other than losing weight should be done with the doctor’s guidance.
What to Eat and What to Avoid Ketogenic Diet is not just about losing weight or for any other reason; it's all about adopting a healthier lifestyle. It is eating the REAL food like meats, eggs, fish, nuts, seeds, cheese, vegetables and some fruits. It is avoiding unhealthy oils, processed foods and carbohydrates which are considered to be the ground base of most dreaded maladies. As a pivotal guide, the right proportion of the macro nutrients in the diet should be: 75% Fat, 20% Proteins and 5% Carbohydrates. A food supplement might also be needed since the diet will limit essential nutrients and minerals that usually come from Carb-rich foods like wheat.
Foods that Can be Eaten Liberally Grass-fed Meat and Wild-caught Fish and Seafood and their Derivatives
beef, venison, goat, lamb, pastured poultry and pork pastured eggs, mayonnaise, ghee unsalted butter and cheese low-nitrite bacon, prosciutto kidneys, liver, heart, and other organ meats
Healthy fats
saturated fats like lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, virgin coconut oil and coconut milk monounsaturated fats from olive oil avocado, and macadamia polyunsaturated, with omega 3s, from animal sources like fatty fish and seafood fats from seeds like chia, flaxseed, and sunflower Non-starchy vegetables
leafy greens like lettuce, chard, Swiss chard, endive, radicchio, bokchoy, spinach, and chives some cruciferous vegetables like kohlrabi, kale, radishes and horse radish cucumber, celery stalk, asparagus, bamboo shoots, summer squash, zucchini, spaghetti squash,
Fruits Avocado
Condiments homemade mustard, mayonnaise, and pesto bone broth pickles, fermented foods like kombucha, kimchi, and sauerkraut all spices and herbs, lime or lemon juice and zest whey protein Beverages and
Water, coffee (black or with cream or coconut milk), tea (black, herbal)
Foods that can be Eaten in Moderation
some cruciferous vegetables like white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga nightshades like eggplant, tomatoes, and bell peppers some root vegetables like pring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin) sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.), rhubarb, olives
Condiments
healthy "No-carb" sweeteners like Stevia, Swerve, Erythritol, etc.
thickeners like arrowroot powder, xanthan gum sugar-free tomato products like puree, and ketchup cocoa and carob powder, extra dark chocolate
Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates
root vegetables like sweet potato celery root, carrot, beetroot, and parsnip watermelon, Cantaloupe, Galia, Honeydew melons pistachio and cashew nuts, chestnuts apricot, dragon fruit, peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, and fresh figs Alcohol Dry red wine, dry white wine, unsweetened spirits
Foods Totally not Allowed:
All grains, even whole meal like wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains, quinoa and white potatoes. Pasta, bread, pizza, cookies, crackers, etc. sugar and sweets like table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks Industrially-farmed pork and fish. The pork has high in inflammatory omega 6 fatty acids and the fish fish may contain PCBs, and mercury. Processed foods containing carrageenan like. almond milk products; MSG like in some whey protein products; sulphites in dried fruits, and gelatin; BPAs ; and wheat gluten Artificial sweeteners like Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc. Refined fats and oils like sunflower, safflower, canola, soybean, cottonseed, grapeseed, corn oil, trans fats such as margarine. "Low-fat", "low-carb" and "zero-carb" products like Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc. Alcoholic, sweet drinks like beer, sweet wine, cocktails, etc. Tropical fruits like pineapple, mango, banana, papaya, tangerine, grapes, etc.
Chapter 1: Condiments Usually added to another food to bring in new flavors or improve existing ones, a condiment is seldom served or eaten by itself. They are served alongside a dish or used as an ingredient within a dish.In proportion for their small serving sizes, they do not normally contribute much to the nutritional value. But even how negligible their fat, protein or carbs, could be paring them with Ketogenic foods will surely make a difference.
1. Ketogenic Mayonnaise
Mayonnaise is considered one of the best condiments a ketogenic diet must have. It is practically eggs and oil, with the proteins and fats in it. This recipe is the easiest way to make one. Prep. Time: 5 m Ready In: 5 m Serves 20 tablespoons
Ingredients 1 cup olive oil 2 teaspoon apple cider vinegar 2 teaspoon lemon juice 1 whole egg 1 egg yolk Pinch of Stevia 1/2 teaspoon mustard powder ž teaspoon salt Directions
Into a food processor, combine egg, egg yolk, mustard, stevia, vinegar and lemon juice; process until smooth. While the machine is running, gradually pour in the oil, mix until well blended and creamy. Nutrition per serving: Calories: 57 kcal, Fat: 12.74 g, Carbs: 0.14g, Protein: 0.57 g
2. Paleo Mayonnaise
This mayonnaise is extremely special for it incorporates healthy olive and avocado oils. A perfect high fat, low carbs condiment. Prep. Time: 10 m Ready In:10 m Serves 16 Ingredients 1 large egg 1/2 teaspoon dry mustard 1 1/2 tablespoons lemon juice 1/2 cup avocado oil 1/2 cup light olive oil 1/4 teaspoon ground white pepper, if desired Directions Into a food processor, combine egg, mustard and lemon juice, process until smooth and fluffy. While the machine is running, gradually pour in the oils, mix until homogenised and creamy. Add salt and pepper, mix until fully blended. Chill in an airtight container. Nutrition per Serving
Calories:125 kcal, Fat: 13.9 g, Carbs: 0.2g, Protein: 0.4 g
3. Low-Carb Dipping Sauce This condiment is deceptively simple yet very flavourful. This is perfect for grilled sausages. Contains no flours or starches and therefore contains few of the carbs. Prep. Time: 5 m Ready In: 5 m Serves 1
Ingredients 1 tablespoon prepared yellow mustard 1 tablespoon paleo mayonnaise Directions Into a bowl, whisk mayonnaise with the mustard until smooth. Chill to store. Nutrition per Serving Calories:109 kcal, Fat: 11.6 g, Carbs: 1.3g, Protein: 0.8 g
4. Horseradish Sauce
An excellent dipping sauce alternative for tartar sauce. It is more spicy, high in fat and low in carbs. Great with steamed fish. Prep. Time: 5 m
Ready In: 5 m Serves 8 Ingredients 1 cup sour cream 1 tablespoon fresh dill weed, chopped 2 teaspoons prepared horseradish Sea salt to taste Directions Into bowl, combine sour cream, horseradish, and dill; whisk using a hand mixer until smooth. Sprinkle salt to taste. Nutrition per serving Calories:62 kcal, Fat: 6 g, Carbs: 1.4g, Protein: 0.9 g
5. Low Carb Rib Rub
A perfect seasoning mix that contains lesser carbs. Rub generously on meat, roast or grill, and have a tender, juicy treat. Prep Time: Total Time: 5 min5 min Serves 2 Ingredients 1 tablespoon paprika 2 tablespoons Splenda granular 1 1/2 teaspoons kosher salt
1 teaspoon garlic powder 1 teaspoon dry mustard 1/2 teaspoon onion powder 1/2 teaspoon cayenne pepper 1 tablespoon ground black pepper Directions Into a bowl, mix all ingredients together and well blended. Store in an airtight glass container. Nutrition per serving Calories 33.8, Fat 1.1g, Carbohydrate 6.2g, Protein 1.6g
6. Low Carb Barbecue Sauce
A non-tomato based BBQ sauce that is made more Ketogic by having low carbs content. Perfect for meat and equally delicious for fish and other sea foods. Prep. Time: 5 m Ready In: 45 m Serves 6 Ingredients 1 cup prepared yellow mustard 1/2 cup granular Splenda 3/4 cup apple cider vinegar 1 teaspoon ground white pepper 2 tablespoons chili powder 1 teaspoon ground black pepper 1/4 teaspoon cayenne pepper
1/2 teaspoon soy sauce 2 tablespoons butter 1 tablespoon liquid smoke flavoring Directions Into a pan, combine the first 7 spices and seasonings, and simmer over medium flame for about 30 minutes. Stir occasionally. Mix in the last 3 ingredients, and simmer for another 10 minutes. Set aside to cool totally before chilling overnight. Nutrition per serving Calories: 106 kcal, Fat: 8.2 g, Carbs: 6.3g, Protein: 2.3 g
7. Blue Cheese Dressing
Blue cheese contains one of the highest good fats among all the cheeses. And this creamy and rich blue cheese dressing is so simple to prepare. Great for toasted green salads. Prep. Time: 5 m Ready In: 5 m Serves 16 Ingredients 8 ounces blue cheese, crumbled 1 1/2 cups buttermilk 2 cups mayonnaise 2 tablespoons Worcestershire sauce 1 teaspoon garlic powder
Directions Into a blender, mixbuttermilk, mayonnaise, cheese, Worcestershire and garlic powder, until smooth. Place into a tightly covered jar and chill until ready to serve. Nutrition per serving Calories: 261 kcal, Fat: 26.4 g, Carbs: 2.8g, Protein: 4.1 g
8. Avocado Green Dressing
The rich buttery taste of the avocadoes made this dressing so good and flavourful. Shrimps,and greens are turned into mouth-watering salads when slathered with it. Prep. Time: 15 m Ready In: 1 d 15 m Serves 6 Ingredients 1 avocado, peeled and pitted 5 anchovy filets, rinsed and chopped 1 cup mayonnaise 2 tablespoons chopped green onion 1 tablespoon lemon juice 1 clove garlic, chopped salt and pepper to taste Directions Into a blender,place the avocado, along with the mayonnaise, green onion, anchovies, garlic, lemon juice, and salt and pepper. Mix for several seconds until smooth. Chill overnight before using. Nutrition per serving
Calories: 326 kcal, Fat: 34.4 g, Carbs: 4.5g, Protein: 2 g
9. Mustard Oil Dressing
This mustard vinaigrette is brightened by tinge of wine vinegar, onion and garlic flavours. But the plus comes from the tandem of Coconut oil which is rich in saturated fat (MCT) and Olive oil with a lot on Monounsaturated fats. Prep. Time: 5 m Ready In: 5 m Serves 2 Ingredients 1 1/2 tablespoons prepared Dijon-style mustard 1/2 cup virgin coconut oil 1/4 cup olive oil 1 teaspoon ground black pepper 1 pinch garlic salt 1/2 cup red wine vinegar 1 pinch onion powder 1/2 teaspoon salt Directions Into a glass jar with an airtight cover, combine the mustard, vegetable oil, salt, garlic salt, vinegar, pepper,onion powder and olive oil. Put cover and shake vigorously until thoroughly combined. Store in the fridge until ready to use. Nutrition per serving Calories: 126 kcal, Fat: 13.6 g, Carbs: 1.3g, Protein: 0 g
10. Coconut Oil Salad Dressing
Coconut oil is a rich source of MCT’s, the good saturated oil that is easily available for the body’s metabolism. The cheeses and the mayo add the extra fat needed for a ketogenic diet. Prep Time: 5 min Total Time:5 min Serves 15 Ingredients 2 tablespoons parmesan cheese 2 tablespoons Romano cheese 1/2 cup mayonnaise 1/3 cup white wine vinegar 1/2 teaspoon Italian seasoning 1 teaspoon virgin coconut oil 1 tablespoon lemon juice 1 tablespoons stevia 1/4 teaspoon garlic salt 1/2 teaspoon parsley flakes Directions Into a blender, combine all ingredients and mix until well blended. Nutrition per Serving Calories 16.9, Fat 10.0g, Carbohydrate 1.0g, Protein 0.5g
11. Feta Cheese Dressing
Feta cheese is another cheese that contains about 21 % fat. It is great on salads because of its distinct, sharp taste. Prep Time: 5 min Total Time: 6 min Serves 8 Ingredients 1 cup feta cheese , crumbled 1 cup mayonnaise 1/2 teaspoon dried oregano 1/4 cup apple cider vinegar 1 tablespoon olive oil 1/2 teaspoon garlic powder 1/2 teaspoons sea salt Directions Into a heavy duty food processor, combine all ingredients and mix for several seconds until fully blended. Nutrition Per Serving Calories 180.6, Fat 15.4g, Carbohydrate 8.0g, Protein 3.1g
12. Mediterranean-Style Salad Dressing
This is a dressing that is loaded with herbs and spices and a ton of olive oil. Prep Time: 2 hrs Total Time: 2 hrs Serves4 Ingredients 1 1/2 cups olive oil 1/2 cup plus 2 tablespoons red wine vinegar 1 1/2 tablespoons oregano 1 1/2 tablespoons basil 1 tablespoon onion powder 1 tablespoon garlic clove,freshly minced 1 1/2 tablespoons Dijon mustard 1/3 cup parmesan cheese 1 teaspoon sugar 2 teaspoons sea salt 1/2-1 teaspoon fresh ground black pepper Directions Into a glass with cover, combine all ingredients and shake vigorously until well blended. Chill for at least 2 hours.Shake well before using. Nutrition per Serving Calories 1187.0,Fat 130.0g, Carbohydrate 6.3g, Protein 1.0g
13. My Best Salad Dressing
Prep Time: 10 min Total Time: 10 min Serves2 This dressing is so easy to make and can be used at once. Olive oil and Parmesan cheese provide the needed fat for the ketogenic diet. Ingredients 1/2 cup olive oil 1 garlic clove, minced 2 tablespoons onions, minced 1 tablespoon parmesan cheese 3/4 teaspoon dried mustard 3/4 teaspoon Worcestershire sauce 1 tablespoon lemon juice 3/4 teaspoon basil 3/4 teaspoon oregano 3/4 teaspoon pepper 1/4 cup red wine vinegar 3/4 teaspoon sugar 1 teaspoon salt Directions Into a blender, combine all ingredients, mix well to blend. Enjoy. Nutrition Per Serving Calories 1031.7,Fat 110.1g,Carbohydrate 9.9g, Protein 3.0g
14. Yogurt with Herbs Dip
Greek yogurt made from whole milk contains considerable good fats. Together with cottage cheese, they both provide taste, protein and energy necessary for ketogenic dieters. Prep Time: 10 min Total Time: 1 hr. 10 min Serves 8 Ingredients 3/4 cup cottage cheese 1/2 cup Greek yogurt 1 tablespoon dill, fresh 1 tablespoon chives, fresh 1 tablespoon parsley, fresh 1 large garlic clove, minced 1/2 teaspoon salt 1/8 teaspoon black pepper Directions Into a small bowl, combine yogurt,cottage cheese, dill, chives, garlic,parsley, salt, and pepper; whisk to blend. Cover with plastic wrap and refrigerate for at least an hour to overnight. Nutrition per Serving Calories 30.6, Fat 1.4g,Carbohydrate 1.4g,Protein 3.0g
15. Guacamole with Sour Cream
Avocados are the best fruits that can deliver the good fats. Turning them into a dip with sour cream will definitely boost the fat content. Prep Time: 10 min Total Time: 10 min Serves 2 Ingredients 1 large avocado, pitted 2 tablespoons sour cream 1 tablespoon salsa 1 garlic clove, pressed 1 tablespoon sweet onion, finely diced 1 teaspoon cilantro 1 tablespoon tomatoes, finely diced 2 teaspoons black olives, minced 1 teaspoon fresh lemon juice salt, to taste Directions Scoop out the flesh of the avocado. Mash 3/4 of it well and coarsely chop the remaining Âź of it. Into a bowl, combine the avocados with the rest of the ingredients. Mix to blend. Serve at once. If opting for chilled one, cover with plastic wrap, pressing wrap close to the surface of guacamole to minimize air content needed for oxidation. Chill up to 4 hours before use. Nutrition per Serving Calories 227.2, Fat 20.3g, Carbohydrate 12.6g,Protein 3.0g
16. Vegetable Dip
The golden colour of this dip enhances the mood on a holiday buffet table. Serve with your favourite vegetable dippers. The fatty and creamy mayo complements the distinct taste of the horseradish turning the dip into sumptuous one. Prep. Time: 10 m Ready In: 1 day 10 m Serves 8
Ingredients 1 cup mayonnaise 1 teaspoon curry powder 1 teaspoon crushed garlic 1 tablespoon tarragon vinegar 1 teaspoon grated onion 1 teaspoon prepared horseradish Directions Into a bowl, combine mayonnaise, curry powder, onion,garlic, vinegar, and horseradish. Whisk, cover, and refrigerate overnight. Nutrition per serving Calories:199 kcal, Fat: 21.9 g, Carbs: 1.2g, Protein: 0.3 g
17. Brocomole Dip
For this wonderful dip, fresh broccoli is combined with sour cream, lemon juice and a pinch of chili powder. Great to serve with chips and raw vegetables. Prep Time: 1 h 15 min Ready In: 3 h 15 min Serves 6 Ingredients 2 cups chopped fresh broccoli, cooked, chilled 1/4 cup sour cream 3 tablespoons onions, chopped 1 tablespoon mayonnaise 1 lemon, juiced 1/4 teaspoon chili powder Directions In a food processor or blender, combine the broccoli, sour cream, onion, mayonnaise, lemon juice and chile powder. Blend until smooth. Transfer to a medium bowl, cover and refrigerate until chilled. Nutrition per serving Calories: 45 kcal Fat: 10.5 g Carbs: 3.8g Protein: 1.2 g
18. Cheese Dip
Three cheeses with so much fat in them joined forces to create an undeniably great dip. Perfect for veggie sticks. Prep Time: 10 m Ready In: 6 h 10 m Serves 32
Ingredients 1 (16 oz.) package small curd cottage cheese 2/3 cup crumbled blue cheese 1 (8 oz.) container sour cream 2 green onions, chopped dried dill weed to taste Directions Into a bowl, combine all the ingredients. Using a hand mixer, mix until well blended. Cover with plastic wrap and chill for at least 6 hours, to overnight, before using. Nutrition per serving Calories: 40 kcal, Fat: 2.9 g, Carbs: 0.8g, Protein: 2.6 g
19. Reuben Dip
This dish has veggies and beef with the high fat dressing. A perfect way to get that fat and protein. Prep Time: 5 m Ready In: 30 m Serves 9
Ingredients 1/2 cup Thousand Island dressing 8 ounces cream cheese 16 ounces sauerkraut, rinsed, squeezed dry 8 ounces shredded corned beef 16 ounces shredded Swiss cheese Directions Preheat oven to 350 0F.Lightly grease a 9x13-inch baking dish. Into a mixing bowl, mix cream cheese with dressing until blended. Evenly spread sauerkraut into the prepared dish. Layer first the corned beef, then the cheese, and last the cheese-dressing mixture on top of the sauerkraut. Bake it for about 20 minutes. Nutrition per serving Calories: 393 kcal Fat: 31.7 g, Carbs: 7.3g, Protein: 20.9 g
Breakfast Breakfast is considered the most important meal of the day for the simple reason that it will jump-start the day’s activity. Foods that are energy-densed are necessary. Creating an energy packed dish without the carbs is not that impossible at all. The all-time favorite Keto food for breakfast are eggs and bacon.
1. Oven Fried Bacon
A perfect way to do your bacon. No need to drain on paper towel for you need that wonderful bacon grease enliven up the meal. Prep Time: 5 min Total Time: 20 min Serves 2, Yield: 8 pieces Ingredients 8 slices bacon 1/2 tablespoon pepper Directions Preheat oven to 400 0F. Line a jelly roll pan with tin foil and layover a sheet of parchment paper. Evenly spread bacon strips on parchment paper and bake for about 10 minutes. Flip the sides of the bacon and cook for another 5 minutes or until crispy. Serve at once. Nutrition per Serving Calories 150.8, Fat 14.4g, Carbohydrate1.3g,Protein 3.8g
2. Low-Carb Bacon Egg Cheese Spinach Cups
The dish is a great variation of the usual low-carb bacon-egg and cheese. It incorporates veggies in it. And with the bacon fat fused into the dish, a guaranteed high fat, high protein dish is in the offing. Prep Time: 15 m Ready In: 1 h Serves 6
Ingredients 4 slices thick-cut bacon, diced 12 oz.fresh spinach, chopped, rinsed, drained 4 mushrooms, chopped 1/4 green bell pepper, chopped 2 slices onion, chopped 1 pinch salt and ground black pepper to taste 6 whole eggs 1 tablespoon heavy whipping cream 1 1/4 cups Colby-Jack cheese, shredded, divided 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1 pinch garlic powder 1 pinch onion powder Directions Preheat oven to 350 0F. Lightly grease 12 muffin cups with cooking spray. Into a non-stick pan, brown bacon over medium high flame for about 10 minutes. Transfer crisp bacon on a plate. Set aside. Into the same pan with the generated bacon grease, mixmushrooms, spinach, green bell pepper, and onion, and sautĂŠ for about 5 minutes. Sprinkle salt, and ground black pepper to taste. Transfer veggie mixture into a bowl and freeze for about 5 minutes. Into a large bowl, whisk eggs with the cream until smooth. Mix in 1 cup of cheese along with the onion, and garlic powders then add salt and pepper to taste. Add in the cooled veggie mixture and bacon bits and mix to blend. Scoop about 1/4 cup of the mixture into each of the muffin cups; top each with remaining cheese and bake for about 20 minutes. Nutrition per serving Calories: 237 kcal, Fat: 17.7 g, Carbs: 4g, Protein: 16.5 g
3. No Flour Crust Sausage Quiche
A protein-filled breakfast treat with nutritious flaxseed meal as the flour-alternative binder with eggs. Good fats are provided by the buttermilk and cheese. Prep Time: 20 min Total Time: 1 hr 15 min Serves 8 Ingredients 1 cup colby-monterey jack cheese,shredded 1 lb. cooked sausage, crumbled 1/4 cup diced onion 2 whole eggs 1 tablespoon flaxseed meal 2 cups buttermilk 1/4 teaspoon salt paprika Directions Preheat oven to 350 0F.Lightly grease a 9 inches pie plate. Into the prepare plate, mix and spread cheese, onion and sausage. Into a blender beat milk, flaxseed meal, eggs and salt for 1 minute until frothy. Slowly pour over sausage mixture. Sprinkle top with paprika and bake for about 50 minutes. Nutrition per Serving Calories 432.9Total Fat 31.3g, Carbohydrate 1.0g, Protein 27.1g
4. Bacon and Eggs
This great breakfast has been the practical way of doing bacon and eggs, using bacon grease to fry the eggs. Too greasy? Nope! The eggs turnstoo yummy and flavourful. Prep Time: 2 m Ready In: 32 m Serves 3
Ingredients 6 slices bacon 3 whole eggs salt and pepper to taste Directions Into a non-stick pan, fry bacon over medium high flame. Transfer onto a plate. Into the same pan with the generated grease, cook eggs, sunny side up, for about 2 minutes, basting the eggs with the grease until desired doneness is reached. Serve with bacon. Nutrition per serving Calories: 328 kcal, Fat: 30.2 g, Carbs: 0.8g, Protein: 12.8 g
5. Bacon Egg and Cheese Puffs
Bacon and eggs with cheese cups, a delicious breakfast treats. What’s also special about this dish is the use of almond flour in place of the regular wheat flour to limit carbs. Prep Time: 30 m Ready In: 14 h 20 m Serves 24 Ingredients 1 pound bacon, browned, crumbled 10 eggs, beaten 1 (16 oz.) container cottage cheese 1 pound Monterey Jack cheese, shredded 1 (7 oz.) can diced green chilli peppers, drained 1/2 cup almond flour 1/2 cup butter, melted 1 teaspoon baking powder 1/2 teaspoon salt Directions Into a large bowl, whisk eggs, with cottage cheese, and Monterey Jack cheese, until smooth. Add chilli peppers bacon, mix to blend. Cover with plastic wrap and chill overnight. Preheat oven to 350 0F.Lightly grease a 24-cup muffin tin pan. Stir in flour, butter, baking powder and salt into the chilled cheese-bacon mixture. Spoon batter into the prepared muffin pan and bake for about 25 minutes. Nutrition per serving Calories: 251 kcal, Fat: 21 g, Carbs: 1.4g, Protein: 12.2 g
6. Low Carb No Grain Cereal
Most nuts and seeds are great sources of good fats, rich in proteins and contain lesser carbs. This delicious, no grains, nutty cereal, contains all this components. It will fill you up in a nice way. Prep Time: 10 min Total Time: 1 hr 30 min Serves: 16, Yield: 8 cups Ingredients 2 cups pecans, chopped 1 cup hazelnuts, sliced 1 cup raw sunflower seeds, shelled 1 cup raw pumpkin seeds, shelled 1/2 cup flax seed 4 egg whites 1/4 teaspoon stevia powder 3 teaspoons ground cinnamon 3 teaspoons vanilla Directions Preheat oven to 225 0F. Line a cookie sheet with parchment paper. Into a bowl, whisk egg whites until fluffy. Mix in stevia, vanilla and pumpkin pie spice. Add the nuts, mix until blended. Evenly spread mixture onto prepared sheet and bake for about 80 minutes, stirring every 20 minutes to break lumps. Turn off oven and continue dehydrating for another hour. Cool on a wire rack and transfer into glass jar with lid. Nutrition per Serving Calories 259.0, Fat 23.3g, Carbohydrate 7.6g,Protein 8.6g
7. Scrambled Eggs with Smoked Salmon
The usual scrambled eggs is made creamier, energy-packed and protein rich by incorporating coconut milk and salmon. Prep Time: Total Time Serves 4 Ingredients 8 large eggs 4 tablespoons chopped fresh chives 3 tablespoons coconut milk 5 tablespoons butter 1 large onion, chopped 6 ounces thinly sliced smoked salmon, cut into strips Direction Into a bowl, whip eggs with coconut milk and chives. Set aside. Into a large pan, melt butter over medium flame. SautĂŠ onions, for about 5 minutes or until tender. Slowly pour in egg mixture, cook with stirring for about 4 minutes or until about to set. Stir in salmon, cook for another minute or until all is set. Sprinkle salt and pepper to taste. Transfer eggs onto a plate and garnish with remaining 2 tablespoons chives. Nutrition per Serving Calories343, Fat26 g, Carbohydrates1 g, Protein21 g
8. Smoked Sausage Fritatta
A great dish to use up left-over sausages. Coconut milk, sausage grease, sour cream and cheese all has the fats needed for a ketogenic diet. Prep Time: 15 m
Ready In: 45 m Serves 6 Ingredients 1 1/2 cups smoked sausage, sliced 1/4 cup onion, diced 6 whole eggs 1/2 cup coconut milk 1/4 cup sour cream salt and pepper to taste 1 1/2 cups Cheddar cheese, shredded, divided Directions Preheat an oven to 400 0F. Into an oven-proof skillet, cook sausage with onions for about 10 minutes or until browned. Scoop out some of the generated grease, but leave ample amount. While the meat is cooking, whisk eggs into a bowl with milk, sour cream and some salt and pepper. Add a cup of cheese into the sausage in the pan; mix and evenly pour in the egg mixture. Bake for about 18 minutes or until toothpick comes out clean when inserted. Drizzle remaining cheese on top and cook for another minute or until cheese melts. Cut into wedges and serve. Nutrition per serving Calories: 462 kcal Fat: 36.6 g Carbs: 1g,Protein: 28.4 g
9. Scrambled Eggs with Veggie
This variation of scrambled egg is cooked with virgin coconut oil and coconut milk which are good sources of MCT’s.
Prep Time: 10 m Ready In: 25 m Serves 6 Ingredients 1/4 cup virgin coconut oil 1/4 cup sliced fresh mushrooms 1/4 cup onions, chopped 1/4 cup green bell peppers, chopped 6 whole eggs 1/4 cup coconut milk 1/4 cup Cheddar cheese, shredded Directions Into a pan, heat oil over medium-high flame. Cook mushrooms, along with onions and peppers until onions are opaque. Into a mixing bowl, whip eggs with coconut milk until smooth. Slowly pour in the egg mixture into the vegetable mixture and cook further until eggs are almost set. Mix in cheese, cook for several seconds and serve. Nutrition per serving Calories: 182 kcal, Fat: 15.8 g, Carbs: 2.4g, Protein: 8.1 g
10. High-Protein Low-Carb Pancakes
Flaxseed is a high protein, high fat seed that is so versatile. It can act as binders replacing flour or eggs. It has virtually no carbs. Prep Time: 5 min
Total Time: 15 min Serves 2 Ingredients 3 whole eggs 1/4 cup flax seed, freshly ground 1/2 cup ricotta cheese 1 teaspoon baking powder 1/2 teaspoon salt Directions Into a bowl, whisk eggs with the rest of the ingredients until smooth. Scoop tablespoonful portion and spread on a heated oiled griddle and cook until both sides are golden brown. Nutrition Facts Serving Calories 327.5, Fat 23.9g, Carbohydrate 9.0g,Protein 20.1g
11. Sausage Egg Muffins
This is a quick and easy morning treat. Protein rich sausages and eggs plus the energy boosting generated grease makes the dish ideal to kick off the day. PrepTime: 20 min Ready In: 40 min Serves 12 " or afternoon snack. I use the regular size muffin pans but fill them enough 1/3 full, but may adjust the amount of filling to suit your taste." Ingredients
12 whole eggs 1/2 pound ground pork sausage 1/2 (4 ounce) can chopped green chile peppers, drained 1 teaspoon garlic powder 1 small onion, chopped salt and pepper to taste Directions Preheat oven to 350 0F. Lightly grease a12-cup muffin pan. Into a saucepan, cook sausage over medium high flame until browned. Set aside in a bowl, draining some of the generated grease. Into a large bowl, whisk eggs with chiles, onion, garlic powder, salt and pepper. Add sausage, mix to blend. Scoopabout a quarter of a cup of sausage mixture into each of the muffin cups and bake for about 15 minutes or until eggs are well set. Nutrition per serving Calories: 155 kcal, Fat: 12.6 g, Carbs: 1.6g, Protein: 8.7 g
12. Turkey Breakfast Sausage Patties
Prep Time: 7 min Total Time:15 min Serves 4 The mix of a number of spices provides a taste that is almost as tasty if not better than the regular sausage. Regular ground turkey contains a little of the fatty skin that provides a moist texture. Fennel seeds also contribute some of the nutritional fats. Ingredients
1 lb.regular ground turkey 1 teaspoon fennel seed 2 teaspoons sage 1 teaspoon thyme 1/2 teaspoon white pepper 1 teaspoon black pepper 1/2 teaspoon cayenne 1/8 teaspoon ground cloves 1/4 teaspoon garlic powder 1/8 teaspoon nutmeg 1/8 teaspoon allspice 1 teaspoon salt Bacon grease for frying Directions Into a mixing bowl, combine all ingredients and manually mix until well blended. Form into patties. Into a non-stick pan, heat bacon grease over medium high flame and fry the patties until all sides are golden brown and juicy. Do not overcook. Nutrition Facts Serving Calories 175.3,Fat 18.9g,Carbohydrate 1.4g,Protein 22.6g
13. Ground Pork Omelet
Pork, especially those that are not factory raised, contains fats that are not high in inflammatory omega 6 fatty acids. Prep Time: 5 min Ready In: 10 min Serves 2
Ingredients 6 ounces ground pork 2 tablespoons vegetable oil 3 whole eggs 2 1/2 tablespoons fish sauce 1 pinch pepper Directions Into a mixing bowl, whisk eggs, with fish sauce, and pepper until smooth. Into a pan, heat oil over medium flame and cook pork until browned. Pour in egg mixture and cook without stirring until all sides are golden brown. Nutrition per serving Calories: 409 kcal, Fat: 33.3 g, Carbs: 1.5g, Protein: 25.5 g
14. Scrambled Eggs with Ham and Feta Cheese
These delicious and flavoursome scrambled eggs are quick and easy to make. Prep Time: 10 m Ready In: 15 m Serves 2
Ingredients 1/2 cup cooked ham, diced 4 eggs, lightly beaten 1 tablespoon dried basil 1/4 cup feta cheese, crumbled
salt and pepper to taste 1 1/2 teaspoons butter Directions Into a bowl, whisk eggs with feta cheese, basil, salt and pepper. Add ham and mix to blend. Into a non-stick pan, heat butter over medium high flame. Cook egg mixture with stirring fro about 5 minutes or until set. Nutrition per serving Calories: 328 kcal, Fat: 25 g, Carbs: 3.4g, Protein: 22.7 g http://allrecipes.com/recipe/58111/ham-basil-and-feta-scrambled-eggs/
15. Spinach and Feta Omelet
This omelette is a luscious, healthy, low carb, high fat and protein rich breakfast option. Prep Time: 10 min Total Time: 10 min Serves 1
Ingredients 2 tablespoons onions, chopped 4 eggs 2 ounces feta cheese, crumbled 1/2 cup canned mushroom, thinly sliced 1 teaspoon garlic powder 1/4 cup spinach, chopped and cooked
4 tablespoons butter, divided Directions Into a bowl, whip eggs with garlic powder and onions. Set aside. Into a non-stick skillet, melt 3 tbsp. butter over medium flame and cook egg mixture without stirring for about 4 minutes or until underside turns lightly browned. Scatter the spinach, mushroom and crumbled cheese on top of the one side of the egg. Lift the other side of the egg over the filling, folding the omelette in half. Lower heat to low, add remaining butter and cook for another minute until veggie filling is well heated through. Slide down the omelette onto a plate and enjoy. Nutrition per Serving Calories 870.0, Fat 78.7g,Carbohydrate 6.3gProtein 34.5g
16. Sausage, Egg, and Cheese Scramble
This is a delicious scramble of scrambled eggs, cheese, and pieces of sausage. Pork sausage contains 28 grams fat, 19 grams protein and 3 grams carbs. An ideal nutrient proportions for a ketogenic diet. Prep Time: 5 min Ready In: 15 min Serves 4
Ingredients 6 links pork sausage 6 eggs 3/4 cup cream cheese
3/4 cup shredded sharp Cheddar cheese Directions Into a deep non-stick pan, cook sausages until all sides are evenly browned. Place sausages on a chopping board and slice into bite-size pieces. Meanwhile, whisk eggs and cream. Into the same pan with generated grease, cook egg mixture until set. Add the sausage slices, mix and serve. Nutrition per serving Calories: 313 kcal, Fat: 23.2 g, Carbs: 2g, Protein: 22.5 g
17. Hass Avocado Sunrise Omelet
Avocados do not only add flavour and colour to a meal but also provides good fat. Prep Time: 0 min Total Time: 5 min Serves 4 Ingredients 1 1/2 cups sliced fresh mushrooms 1 tablespoon bacon grease 8 eggs 1 green onion, sliced 1 avocado, seeded, peeled and diced 1/2 cup cheddar cheese,shredded salt and pepper Directions
Into a pan, heat bacon grease over medium flame. SautĂŠ mushrooms for about 5 minutes or until just wilted. Set aside into a bowl. Into a bowl, whisk eggs thoroughly. Mix in green onion, mushrooms, avocado and cheese, season with salt and pepper. Into the same pan, with some bacon grease, cook egg mixture with stirring for about 3 minutes or until set. Cut into pie-shaped wedges and enjoy. Nutrition per Serving Calories 263.6, Fat 19.5g, Carbohydrate 4.9g,Protein 17.6g
18. Chicken in Cream Sauce
Chicken with its skin on generates enough fat that could make an enlivening meal. The dish’s fatty taste is masked by the cream cheese, spices and herbs that go with it. Can be enjoyed any time of the day but will especially make a hearty meal for breakfast. Cook the chicken beforehand and do the rest in the morning. Prep Time: 20 min Ready In: 2 h 20 min Serves 8 Ingredients 1 (5 lbs.) whole chicken 2 cups water 2 cups chicken broth 1 cup sour cream 2 plum tomatoes, cut into 1/4-inch slices 2 red peppers, cut into 1-inch chunks 2 jalapeno peppers, sliced into rings
2 cloves garlic, crushed 1 bay leaf 1 teaspoon dried oregano 1 onion, cut into 1-inch chunks 1 pinch cayenne pepper salt and ground black pepper to taste fresh cilantro, chopped Directions Into a large stockpot, place chicken, back side down. Into a bowl, combine the rest of the ingredients, but the cilantro; mix to blend. Pour the mixture into the pot with the chicken, ensuring all ingredients are submerged into the liquid. Boil over medium heat. Lower heat, put cover and simmer for another hour. Turn the chicken over the other side and cook, covered, for another 30 minutes. Remove chicken onto a chopping board, cover with tin foil and set aside. Chill if preparing for a breakfast. Increase heat to high and boilthe liquid, for about 5 to 10 minutes. Slice chicken into small pieces and place back into stockpot; mix in cilantro and cook for about 5 minutes or until chicken is heated through. Nutrition per serving Calories: 483 kcal, Fat: 31.6 g, Carbs: 7.2g, Protein: 41.7 g
19. Fluffiest Scrambled Eggs
These are the fluffiest, most wonderfully textured scrambled eggs. The addition of heavy cream makes all the difference. It does not only provide a creamier taste but also add more protein and fat into the dish.
Prep Time: 20 min Total Time: 35 min Serves 6 Ingredients 12 eggs 1/4 cup heavy cream 3 tablespoons unsalted butter 1/4 teaspoon salt Directions Into a bowl, whisk eggs with the rest of the ingredients except butter. Into a pan, melt butter over medium flame. Pour egg mixture to pan, mix lightly and cook for about a minute or until desired texture is attained. Nutrition per Serving Calories 273.7, Fat 22.7g, Carbohydrate 1.2g,Protein 15.3g
20. Baked Omelette Squares
Using coconut milk instead of whole milk, raises fat content to 1 %, and lowers both the carbs to 12 % and protein to 8% respectively. To save time, arrange all of the ingredients in the dish the night before, so that in the morning,the only stepleft is to pour the eggs over and bake. Prep Time: 15 min Ready In: 45 min Serves 8 Ingredients 1/4 cup butter 1 small onion, chopped
1 1/2 cups Cheddar cheese,shredded 1 (12 oz.) can sliced mushrooms 1 (6 oz.) can sliced black olives 1 cup cooked ham, chopped jalapeno peppers, sliced 12 eggs 1/2 cup coconut milk 1/2 teaspoon salt and pepper, to taste Directions Preheat oven to 400 0F. Lightly grease a 9x13 inch baking dish. Into a skillet, melt butter over medium flame, and cook the onion until softened. Set aside. Into the prepared dish, evenly spread cheese, then mushrooms, olives, cooked onions, ham, and jalapeno peppers. Into a bowl, whisk eggs with coconut milk and add some salt and pepper to taste. Pour mixture all over the ingredients in the dish, and bake for about 30 minutes or until light browned. Cool slightly, then cut into squares and enjoy. Nutrition per serving Calories: 344 kcal, Fat: 28.3 g, Carbs: 1.2g, Protein: 9.9 g
21. Scrambled Eggs with Coconut Oil
A modified recipe using coconut oil instead of other oils, containing no MCT’s. Prep Time: 3 min Total Time: 4 min Serves 4
Ingredients 6 large eggs 6 teaspoons cream cheese salt and to black pepper taste 1 tablespoons chives, chopped 1 tablespoon virgin coconut oil, for frying Directions Into a mixing bowl, whisk eggs with cream cheese. Into a non-stick skillet, heat oil over medium flame. Cook the egg mixture with stirring for about a minute or until well set. Sprinkle some salt and pepper to taste. Garnish with chives and serve. Nutrition Facts Serving Calories 188.5,Fat 14.4g,Carbohydrate 1.1g,Protein 12.8g
22. Magnificent Meatloaf
The combination of mushroom, cheese, onion, and bacon makes this meat loaf a stand out. The use of flaxseed meal instead of bread crumbs, is a wise move to lower carbs and increase fat and protein content. Prep Time: 15 m Ready In: 1 h 15 m Serves 8 Ingredients 1 pound ground beef 1 (12 oz.) package pork sausage
1 egg, beaten 1/2 cup flaxseed, ground 6 fresh mushrooms, chopped 1 red onion, chopped 2 tablespoons barbecue sauce 2 teaspoons Worcestershire sauce 1 teaspoon garlic powder 1/4 teaspoon ground black pepper 1 cup Cheddar cheese, shredded 4 strips bacon Directions Preheat oven to 375 0F. Lightly grease a 9x13-inch baking dish. Into a mixing bowl, combine beef with the rest of the ingredients except the bacon. Manually mix until well blended. Form into a loaf and place into the prepared baking dish. Lay the bacon strips on top of the loaf and bake for about an hour. Nutrition per serving Calories:517 kcal, Fat: 44.1 g, Carbs: 5.8g, Protein: 22.6 g
23. Pepperoni Egg Scrambles
A great way to use up left-over salami and extra eggs for a satisfying breakfast. This dish has Cheddar cheese. This cheese is next to blue cheese for having the highest fat content. It has44 %Fat and 32 % protein and has only 2% carbs. Pepperoni, on the other hand, contains 100% more fats than other sausages. Prep Time: 15 min Total Time: 30 min
Serves 4 Ingredients 1 tablespoon virgin coconut oil 1/4 lb.pork pepperoni 1 garlic clove, chopped 1/4 onion, chopped 3 tablespoons sun-dried tomato, chopped 8 whole eggs 4 ounces Cheddar cheese, crumbled salt and pepper to taste fresh parsley leaves, chopped,for garnish Directions Into a non-stick pan, heat oil over medium high flame and cook pepperoni for about 2 minutes or until starts to turn reddish brown. Stir in garlic and cook for another 30 seconds. Add onions and sautĂŠ for another minute. Lastly add tomatoes and cook another minute longer. Into a bowl, whip eggs the cheese, add some salt and pepper to taste. Pour egg mixture into the pan, stir and cook for several seconds until set. Nutrition per Serving Calories 347.1,Fat 26.1g,Carbohydrate 5.0g,Protein 22.0g
24. Bacon and Blue Cheese Omelette
This is a great gourmet twist on a regular omelette. Loaded with blue cheese which, coincidentally, has the highest fat among all the cheese. Prep Time: 5 min Total Time: 10 min
Serves 1
Ingredients 1/2 tablespoon butter 1 slice browned bacon, crumbled 2 eggs 1 tablespoon heavy cream 2 tablespoons blue cheese, crumbled salt and pepper, to taste Directions Into a bowl, whisk eggs with cream. Add bacon bits, mix to blend. Set aside. Into a pan, melt butter over medium flame. Pour the egg mixture and cook without stirring for about a minute. Flip sides and cook until well set. Scatter 1 1/2 tbsp. of the blue cheese over half of the omelette and fold the other half over the cheese. Sprinkle remaining blue cheese all over the top, Sprinkle with salt and pepper to taste. Nutrition per Serving Calories 330.0, Fat 26.7g,Carbohydrate 1.8g,Protein 19.6g
25. Smoked Salmon Omelettewith Herbs
"Epicurus. Serve with an arugula salad and fresh fruit." Prep Time: 10 min Total Time: 20 min Serves1
Ingredients 1/2 tablespoons sour cream 1/2 tablespoon coarse-grained Dijon mustard 2 large eggs 1 tablespoons water 1 tablespoons fresh chives,finely chopped 3/4 tablespoons fresh tarragon, minced 1 teaspoons butter 1 ounces smoked salmon, cut into strips Directions Into a small bowl, whisk sour cream and mustard until blended. Into another bowl, beat eggs with water, chives and tarragon. Sprinkle salt and pepper to taste. Into a pan, melt butter over medium-high heat and pour half of the egg mixture, and cook until edges start to set. Using spatula, lift edges, letting the uncooked eggs to flow underneath. Cook for another minute until just set. Pour the mustard mixture and scatter the salmon on half side of the omelette. Fold other half of egg over the filling. Slide down omelette onto a plate. Nutrition per Serving Calories 258.7,Fat 17.8g,Carbohydrate 4.0g,Protein 20.0g
26. Zucchini Frittata
Zucchini and eggs are surprisingly good as tandem. They complement each other in flavour and texture. Prep Time: 10 min
Total Time: 20 min Serves 2 Ingredients 4 eggs 1 tablespoon olive oil 1/4 cup onion, diced 2 medium zucchinis,thinly sliced crosswise salt and pepper to taste 1 teaspoon basil or sage, finely chopped Directions Into a small saucepan, heat oil over medium flame. SautĂŠ onions for several minutes or until translucent. Stir in zucchini with salt and pepper, cook for several seconds until just tender. Into a large bowl, whisk eggs with a little salt. Add basil, along with zucchini mixture and mix to blend. Into the same pan, add more oil and cook the egg mixture until edges are about to set. Lift one side for uncooked eggs to flow underneath. Cook for another minute over low flame. Cover the omelette with inverted plate, invert the pan, transferring the omelette onto the plate and sliding back into the pan, flipping the omelette in the process. Nutrition per Serving Calories 208.2,Fat 14.5g,Carbohydrate 8.5g,Protein 12.0g
27. Fennel Sausage Frittata
This is one tasteful, improved variation of a frittata, simple and so easy to enjoy.The mix of flavours from fennel, mushrooms and artichoke made this breakfast treat so especial. This is also a high-fat, low-carb dish suitable for a ketogenic diet. Prep Time: 20 min Total Time: 50 min Serves 6 Ingredients 1 tablespoon butter 1 tablespoon olive oil 1 small onion, chopped 1 fennel bulb, chopped, hard core removed 8 ounces canned artichoke hearts, drained and quartered 2 cups Portobello mushrooms, sliced 1 tablespoon garlic, minced 12 ounces precooked chicken sausage, chopped in bite size pieces Egg Mixture 6 large eggs 2 teaspoons basil 1/2 teaspoon pepper 1 tablespoon oregano 2 cups part-skim mozzarella cheese, shredded 1/2 teaspoon salt Directions Preheat oven to 350 0F. Into an ovenproof skillet, heat oil over medium high flame. Cook fennel, with garlic and onions for several minutes or until garlic turns light brown. Stir in mushrooms and cook for another few minutes until just wilted.Stir in sausage and artichoke hearts and cook further for a minute or two. While the veggies are cooking, combine all "Egg Mixture" ingredients into a blender; mix until well blended. Pour egg mixture intothe skillet with the veggies, and stir to mix. Put skillet in oven and bake for about 25 minutes or until toothpick comes out dryif inserted in the centre. Slice and serve warm or chilled.
Nutrition Facts Serving Calories 468.1,Fat 29.4g,Carbohydrate 16.9g,Protein 34.9g
28. Portobello Eggs
This is a great way to enjoy porobellosin breakfast. Served with blue cheese and bacon for a more invigorating and filling breakfast. Prep Time: 2 min Total Time: 12 min Serves 1 Ingredients 1 portabella mushroom, stems cut out 1 large egg 1 teaspoon olive oil rosemary, chopped to taste basil, chopped to taste saltand pepper to taste Directions Preheat oven to 325°F. Line a baking sheet with a silpat. Place the mushroom on the prepared baking sheet, sprinkle the top with herbs, salt and pepper then drizzle with some olive oil. Cautiously crack an egg directly into the cup of the mushroom and bake for about 10 minutes or until the egg is well set. Nutrition per Serving Calories 129.7,Fat 9.5g,Carbohydrate 3.6g,Protein 8.0g
29. Country Ham Bacon
This is a clever wayof turningsalt cured ham into a tasty breakfast bacon. The eggs are unusually slow cooked with garlic resulting to a delightful treat. A high fat and protein and low-carb dish. Prep Time: 5 min Total Time: 1 hr 5 min Serves 2 Ingredients Ham 12 ounces salt-cured smoked country ham steaks, sliced 2 cups water 1 tablespoon vegetable oil Eggs 1 tablespoon butter 6 eggs 1 teaspoon kosher salt 1/2 teaspoon garlic powder 1/2 teaspoon black pepper Directions
Remove the bone from the ham, if any. The slices do not have to be cut evenly ,leaving some fat for flavour and nutrition. Place the ham slices into a large cast iron pan, cover the ham slices completely with water and simmer over medium flame for about 15 minutes to remove the salt. Add more water if needed along the way to keep the meat submerged. Stir once in a while. Drain into a colander. Pat dry using paper towel. Wipe clean the pan.
Into the same cleaned pan, heat oil over medium flame. Cook ham for about 10 minutes or until all sides are browned. Do not overcrowd the pan, work in batches if needed. Into a non-stick pan, melt butter over medium-low flame. Into a bowl, whip eggs with garlic powder, salt and pepper. Pour into hot butter and cook slowly over low heat until edges start to get firm. Mix gently and remove from the heat. Serve with the ham. Nutrition per Serving Calories 537.4,Fat 34.0g,Carbohydrate 2.0g,Protein 52.4g
30. Stir-fried Beef with Veggies
This is really yummy and easy and used up a lot of nutritious ingredients. The spices are packed providing enough flavour and kick. Draining of beef fat is not necessary to load up the fat. Prep Time: 15 min Total Time: 45 min Serves 6 Ingredients 3 tablespoons vegetable oil 1 1/2 lbs. ground beef 1 medium onion, chopped 4 garlic cloves, minced 8 ounces mushrooms, sliced 8 ounces fresh spinach, stemmed and chopped 1 teaspoon Worcestershire sauce 1/4 teaspoon dried Italian seasoning 1 pinch ground nutmeg 6 eggs, lightly beaten 2 teaspoons hot sauce salt and freshly ground black pepper
Directions Into a large pan, heat half of the oil over medium-high flame and cook the beef, breaking the lumps, for about 10 minutes or until browned. Transfer beef with the grease into a bowl. Add remaining oil into the pan and reheat over the same flame. SautĂŠ onions and garlic for about 4 minutes or until fragrant. Transfer into the bowl with the beef. Into the same heated pan with residual oil, stir and cook mushroom for about 5 minutes or until just browned and wilted. Place back beef and onion mixture into the pan with the mushrooms. Stir in spinach, Italian seasoning, Worcestershire sauce, hot sauce and nutmeg. Cook, stirring intermittently, for another 5 minutes. Reduce heat to medium-low and add the eggs. Cook with stirring until the eggs are just set. Add salt and pepperto taste. Nutrition per Serving Calories 345.4,Fat 41.3g,Carbohydrate 5.9g,Protein 32.2g
31. Bacon and Egg Cake
Another omelette cooked in bacon grease. Arrowroot takes the place of flour to limit carbs content. Any cheese, veggies, sausage or herbs can be added depending on preference. Prep Time: 10 min Total Time: 30 min Serves 4 Ingredients 3/4 lb. bacon 6 eggs 2/3 cup half-and-half
1 1/2 tablespoons arrowroot powder 1 tablespoon fresh dill, minced 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 cup chives, chopped Directions Into a non-stick pan, brown bacon over medium high flame. Place on a plate and tent with tin foil to keep warm.Leave about 2 tbsp. bacon grease in the pan and reserve the rest for future use. Into a bowl, whisk eggs with arrowroot powder, salt and pepper. Gradually add half-and-half and mix until smooth and frothy. Heat the pan with the bacon grease over low heat and slowly cook egg mixture for about 20 minutes until just set. Lift edges for uncooked eggs to flow underneath. Top with the bacon slices and garnish with chives. Cut into wedges and serve. Nutrition per Serving Calories 561.2,Fat 50.1g, Carbohydrate 5.3g,Protein 20.9g
32. Scrambled Cauliflower
A perfect breakfast dish for those having a low- carb diet.But with the addition of more fat through the cheeses and protein from the bacon, makes it an ideal ketogenic diet. Prep Time: 15 m Ready In: 40 m Serves: 6 Ingredients
1 head cauliflower, cut into florets 1/2 cup Cheddar cheese, shredded 1/2 cup Parmesan cheese, grated 2 large eggs, beaten 1/2 teaspoon cayenne pepper 1 onion, diced 1 tablespoon green pepper, diced 1/4 teaspoon salt 2 tablespoons butter 1/2 cup cooked bacon, crumbled Directions Into a large pot, cover cauliflower with water and boil over high flame. Lower heat to mediumlow and simmer for about 8 minutesor until tender. Drain into a colander. Place into a bowl and mash using a potato masher. Add the cheeses, eggs, cayenne pepper, green pepper, onion and salt and mix well to blend. Into a pan, melt butter over medium-high flame. Cook cauliflower mixture for about 5 minutes until golden. Flip cauliflower mixture, stir and for another 10 minutes or until crumbly. Serve with crumbled bacon on top. Nutrition per serving Calories: 149 kcal, Fat: 14.6 g, Carbs: 5.7g, Protein: 12 g
33. Mushrooms with Eggs
A simple quick way to enjoy mushrooms with eggs. Lots of butter means lots of fats and lots of eggs means lots of protein. The little carbs comes only from the mushrooms. Prep Time: 5 min Total Time: 25 min Serves: 4
Ingredients 1 lb. fresh mushrooms, sliced 1/4 cup butter 1/2 teaspoon caraway seed, crushed 2 tablespoons parsley,chopped 6 eggs, beaten 1 teaspoon salt 1/4 teaspoon pepper Directions Into a skillet, melt butter over medium flame and sautĂŠ mushrooms with caraway seeds, parsley,salt, and pepper for about 5 minutes or until most of the liquid has evaporated. Gradually pour in beaten eggs and scramble the mixture. Cook for another minute and serve. Nutrition per Serving Calories 235.9,Fat 19.0g,Carbohydrate 4.6g,Protein 13.1g
34. Ham Omelette
This omelette, filled with ham, Dijon mustard and sour cream, makes a filling and invigorating breakfast.
Prep Time: min Total Time: min Serves: 1
Ingredients 3 whole eggs Salt and freshly ground black pepper to taste 1 tablespoon water 2 tablespoons butter 2 teaspoons Dijon Mustard 1 tablespoon sour cream 1 ounce ham,chopped Directions Into a bowl, whisk eggs with water salt, and pepper. Set aside. Into a non-stick skillet, heat butter over high heat until fizzing. Slowly pour in egg mixture, lower heat to medium and cook for about 5 minutes. Push sides of the omelette for the uncooked eggs to flow underneath. Using a spatulaspread mustard,and sour cream on top and sprinkle with chopped ham. Flip omelette over, cook for several seconds and flip again and slide down on a platter. Flipping omelette in pan can be easier done using an inverted plate. Nutrition per serving Calories:518 kcal, Fat: 46.1 g, Carbs: 1.8g, Protein: 24.7 g
35. Breakfast Spinach Muffins
This spinach muffin is easy and simple to prepare but the flavour is over empowering. Tomatoes on top will surely make a difference but it is totally optional for tomatoes carry some carbs. Prep time: 15 min Cook time: 30 min Serves 20 Ingredients 20 ounces raw spinach, chopped 16 ounces ground pork sausage 1 sweet, green, raw pepper, chopped 1 clove onion, minced 8 ounces sharp cheddar cheese 10 large eggs 1/2 cup whipped heavy cream 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon black pepper 1 teaspoon table salt 20 cherry tomatoes Direction Preheat oven to 350 0F. Lightly grease a 20-cup muffin pan. Into a microwaveable bowl, put spinach and microwave for about 3 minutes or until just wilted. Take out bowl and set aside to cool. Into a non-stick pan, cook sausages until browned. Crumble and transfer into the bowl with spinach. Into the same pan with generated grease, cook onions and peppers until fragrant. Add into the bowl. Into another bowl, whisk eggs with cream until smooth. Pour mixture into the bowl with ingredients, mix until fully blended. Scoop evenly into the prepared muffin pan, put cherry tomatoes on tops and bake for about 30 minutes. Nutrition per serving Calories: 371kcal, Fat: 28 g, Carbs: 8g, Protein: 22 g, Fibre: 2g
Appetizers Appetizers are finger foods typically served preceding a meal, or in between mealtimes, and are also called hors antipasti, d’oeuvres, entrees, or starters. They may range from the very straightforward to the very intricate, depending on the event and the resources used in preparing them. Without the bread crumbs who can make those meat balls and fries? Well, making a Ketogenic appetizer is both challenging and fullfiling.
1. Bacon and Chicken Liver
You cannot believe how easy this, mouth-watering, no carbs dish, to prepare. Prep Time: 5 min Ready In: 20 min Serves 24 Ingredients 12 fresh chicken livers, halved 12 slices bacon, cut in half 1 teaspoon garlic salt Directions Preheat oven to its broiling temperature. Season chicken liver with garlic salt to taste. Wrap each with a slice of bacon and secure ends with a toothpick. Place on a broiling pan. Broil for about 6 minutes. Turn pieces over and cook for another 6 minutes, or until well cooked through and no longer pink inside. Serve hot. Nutrition per serving Calories:83 kcal, Fat: 7.1 g, Carbs: 0.1g, Protein: 4.3 g
2. Low Carb Buffalo Hot Wings
Bake or fried, these chicken wings will always come up great because of the dressing. No coatings to reduce carbs and opt for deep frying to retain most of the fat. Prep Time: 10 min Total Time: 30 min Serves: 4-6, Yield: 36 wings Ingredients 3 lbs. chicken wings, separated and tips discarded 1/2 teaspoon salt 1/2 teaspoon black pepper 4 ounces unsalted butter, melted 1/2 cup hot sauce 1/2 teaspoon cayenne pepper 1/4 teaspoon Worcestershire sauce 1/2 cup low-carb blue cheese salad dressing 4 celery ribs, cut into sticks Vegetable oil for deep frying Directions Into a bowl, mix melted butter, with hot sauce, cayenne and Worcestershire sauce. Keep warm and set aside. Season chicken with salt and pepper to taste.Deep-fry wings in at least 3 inches of hot vegetable oil for about 20 minutes or until cooked through and crispy. Place wings into a large mixing bowl, pour in dressing, reserving some to serve as a dip, and toss until evenly coated. Serve with celery ribs and a dip.
Nutrition per Serving Calories 962.8,Fat 77.4g,Carbohydrate 0.6g,Protein 62.8g
3. Rumaki Appetizer
This is a wonderful low carb dish. Very easy and so tasty.The pre-cooking of bacon and livers made the oven time shorter. Prep Time: 15 min Total Time: 1 hr 5 min Serves 20 Ingredients 1 lb. chicken liver 1 lb. bacon 1/2 cup soy sauce 1 tablespoon gingerroot,minced 1/4 cup cream sherry 1 (4 oz.) cans sliced water chestnuts 1 teaspoon garlic,minced 2 tablespoons butter Directions Into a pan, cook bacon strips, covered,over low flame until partially done. Place on a plate to cool slightly. Into the same pan with bacon grease, add butter and heat over medium flame. Add the soy sauce, ginger, sherry and garlic with the chicken livers and cook until liver are cooked. Place on a paper towel-lined plate. Slice livers in halves. Combine a slice of chicken liver and a slice of water chestnut and wrap with a strip of bacon. Secure ends with a toothpick. Place them on a cookie sheet and bake in a preheated 450 0F
oven for about 10 minutes. Raise temperature to broiling and cook further for another 5 minutes. Nutrition per Serving Calories 143.1,Fat 11.3g,Carbohydrate 1.9g,Protein 7.3g
4. Bacon Wrapped Barbeque Shrimp
These are tasty and wonderfully presented. Serve as an entree or as an appetizer. Prep Time: 20 min Ready In: 50 min Serves 3 Ingredients 16 large shrimps, peeled and deveined 8 slices bacon, sliced half BBQ seasoning, to taste Directions Preheat oven to 450 0F.Line a baking pan with heavy duty foil, and place baking rack into pan. Wrap each shrimp with 1/2 slices of bacon, secure ends with a toothpick. Place the wrap shrimps on the rack, and coatliberally with barbecue seasoning and let sit for about 15 minutes, allowing seasoning to soak in. Bake for about 10 to 15 minutes. The rack will keep the bacon-wrapped shrimp from soaking in the bacon grease. Nutrition per serving
Calories: 160 kcal, Fat: 10.5 g, Carbs: 0.3g, Protein: 15.1 g
5. Zucchini and Feta Appetizer
Feta Cheese and Zucchini –blend wonderfully with each other creating a so simple and so delicious appetizer. Relatively contains carbs from the veggie but is totally overpowered with lots of monounsaturated fats from the oil and other fats from the cheese. Prep Time: 5 min Total Time: 10 min Serves: 4
Ingredients 4 zucchini, halved lengthwise, seeded 1 cup feta cheese,crumbled 8 tablespoons extra virgin olive oil sea salt and fresh ground pepper to taste Directions Into a boiling, lightly salted water, blanche the zucchini for 1 minute and drain on paper towel. Meanwhile, pre-heat broiler/grill on high. Fill each zucchini with enough amounts of feta cheese and grill for several minutes or until brown spots appear on the cheese. Generously drizzle tops with olive oil and sprinkle some salt and pepper to taste. Nutrition Facts Serving Calories 369.0,Fat 35.3g,Carbohydrate 8.1g,Protein 7.7g
6. Barbeque Shrimp
A special entree, great with anything you can dig in with. So addictive! Lots of protein from the shrimps and fat from the butter and coconut oil. Prep Time: 10 m Ready In: 20 m Serves 4
Ingredients 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon dried basil 1/4 teaspoon cayenne pepper 1/3 teaspoon paprika 1/4 cup coconut oil 1/4 cup butter 4 cloves garlic, minced 1 pound medium shrimp, peeled and deveined 1/4 cup balsamic vinegar 1 tablespoon Worcestershire sauce salt to taste Directions Into a bowl, mix the herbs and seasonings. Set aside. Into a skillet, heat oil and butter over medium heat and cook garlic until fragrant. Add the shrimps, cook for another 2 minutes. Stir in the herb-seasoning mix and cook for another 2 minutes. Mix in vinegar and Worcestershire sauce and simmer a minute longer. Season with salt before serving.
Nutrition per serving Calories: 345 kcal, Fat: 25.1 g, Carbs: 4.8g, Protein: 23.8 g
7. Chicken with Smoked Gouda and Leek
A gorgeous and luscious entree that is perfect for a dinner party.So much delicious fats from the cheese, chicken skin and prosciutto. Prep Time: 25 min Ready In: 1 h Serves: 4
Ingredients 2 tablespoons butter 1 leek, thinly sliced 1 clove garlic, minced 8 ounces smoked Gouda cheese, shredded 4 boneless chicken breast halves, pounded 1/4 inch thick 4 thin slices prosciutto Directions Preheat oven to 350 0F. Line a baking sheet with parchment paper. Into a skillet, heat butter over medium heat and cook leek with onions for about 5 minutes or until tender. Remove from heat and add the cheese, stir until melted. Coat the chicken with the leek mixture, putting some into the crevices of the chicken. Warpa each chicken with prosciutto and secure ends with toothpicks. Place into the prepared baking sheet and bake for about 25 minutes or until well cooked and juices runs clear.
Nutrition per serving Calories: 419 kcal, Fat: 36.3 g, Carbs: 4.7g, Protein: 39.5 g
8. Crab Ball Appetizer
A great no-cook appetizer.Crabmeat, seasoned and mixed with cream cheese and butter provide an distinctively creamy meatballs with lots of fats and protein. Prep Time: 15 min Ready In: 15 min Serves: 12 Ingredients 1 pound cooked crabmeat 1 (8 oz.) package cream cheese, softened 1/2 cup butter, softened 1 bunch green onions,minced 1/2 teaspoon Old Bay Seasoning 1/2 teaspoon prepared horseradish 1 sprig fresh parsley, chopped, for garnish Old Bay Seasoning, to taste Directions Clean crabmeat with excess shell parts. Into a bowl, combine cream cheese, butter, green onions, Old Bay Seasoning and horseradish, mix to blend. Add the crab meat and mix to incorporate. Form the mixture into 2 balls and chill for about an hour for flavours to develop. Into a shallow bowl, mix parsley with enough Old Bay Seasoning and roll the chilled crabmeat balls on it until well coated. Serve at once. Nutrition per serving
Calories: 178 kcal, Fat: 14.7 g, Carbs: 2.1g, Protein: 9.7 g
10. Spicy Seafood Lettuce Cups
These lettuce leaves, stuffed with a spicy, and cheesy seafood mixture are very fast, and easy to prepare. Mayonnaise and the cheeses provide the bulk of the fats. Prep Time: 10 min Ready In: 20 min Serves 18 Ingredients 1 1/2 cups mayonnaise 2/3 cup Parmesan cheese,grated 2/3 cup Swiss cheese, shredded 1/3 cup onion, chopped 2 teaspoons Worcestershire sauce 10 drops of hot pepper sauce 1 cup fresh small shrimp, peeled, deveined 1 (6 oz.) can crabmeat, drained and flaked paprika Lettuce cups Directions Preheat oven to 400 0 F. Lightly grease a medium baking sheet. Into a bowl, combine mayonnaise, Parmesan cheese, Swiss cheese, onion, Worcestershire sauce and hot pepper sauce; mix until well blended. Mix inshrimp and crabmeat and spread into the prepared baking dish. Bake for about 7 minutes or until lightly browned. Scoop into lettuce cups, sprinkle with some paprika and serve.
Nutrition per serving Calories:219 kcal, Fat: 18.6 g, Carbs: 0.6g, Protein: 6.9 g
11. Killer Shrimp
Prep Time: 10 min Total Time: 9 hrs 10 min Serves 4 This is a marinated shrimp recipe, baked with the succulent sauce. Quick, easy and so delicious. Ingredients 1 tablespoon olive oil 1/4 cup butter 2 tablespoons Worcestershire sauce 2 teaspoons freshly squeezed lemon juice 1 tablespoon chilli sauce 1/3 lemon, sliced with peel 4 garlic cloves, minced 1 tablespoon crushed red pepper flakes 1 teaspoon dried oregano 1 teaspoon parsley,chopped 1 tablespoon hot sauce 1 lb large shrimps, peeled and deveined Directions Into a large saucepan heated over medium heat, melt butter, and olive oil, with chilli sauce, Worcestershire sauce, lemon juice, parsley, red pepper flakes, lemon, garlic, oregano and hot sauce until well blended.
Put off flame and set aside to cool. Into a bowl, combine sauce with the shrimp, mix to blend. Cover with plastic wrap and chill for 8 hours to overnight. Preheat oven to 350°F. Place shrimp and sauce into a baking dish and bake for about 10 minutes. . Nutrition per Serving Calories 232.8,Fat 16.1g,Carbohydrate 5.7g,Protein 16.0g
12. Cheese Stuffed Mushroom Appetizer
This entree is truly rich and delicious. The filling is soft and creamy, and with loads of good fat. Prep Time: 30 m Ready In: 45 m Serves 6 Ingredients 6 tablespoons butter 2 pounds medium, fresh mushrooms, stems separated 1 (8 oz.) package Neufchatel cheese 1 (4 oz.) package goat cheese, crumbled 2 tablespoons onion,finely chopped 1/2 cup mushroom stems, chopped 1/4 cup butter 1 tablespoon garlic,finely chopped Directions
Into skillets, melt butter over medium-high heat, and cook mushroom caps for about 5 minutes or until the edges are slightly tender. Drain into a colander and let cool. Into a bowl, mix together cream cheese and goat cheese until smooth. Stir in onions and mushroom stems. Generously fill each mushroom cap with the mixture and place, filling side up, in a baking pan. Preheat oven broiler for high heat. Into a small pan, melt remaining 1/4 cup of butter over medium heat, and cook garlic for about a minute. Drizzle the garlic butter mixture over the filled mushroom caps. Bake for about 5 minutes oruntil golden brown. Nutrition per serving Calories: 373 kcal, Fat: 34.1 g, Carbs: 7.5g, Protein: 13 g
13. Cream Cheese and Chopped Dried Beef Ball
This is such a great treat for cheese and beef lovers. Prep Time: min Total Time: min Serves: 10 Ingredients 3 ounces cream cheese 8 ounces Cheddar cheese,shredded 1/4 cup black olives 1/2 teaspoon Worcestershire sauce onion salt 1 pinch garlic salt 1 pinch celery salt 1 (4 oz.) jar dried beef, chopped
Directions Into a large bowl, combine the cream cheese, cheddar cheese, olives, Worcestershire sauce, onion salt, garlic salt and celery salt; mix until blended. Add some chopped beef, mix to incorporate. Shape into a ball, wrap in foil, and chill until ready to use. 30 minutes before serving, remove foil wrap, and roll balls on dried beef to completely coat. Nutrition per serving Calories: 143 kcal, Fat: 11.1 g, Carbs: 1.1g, Protein: 9.8 g