Diet Doctor Plus: Get Festive － Your Keto Holiday Guide

2020

Festive Keto Meals YO U R H O L I D AY K E TO G U I D E

Thanks to low-carb sides

Holiday Bites

Easy keto appetizers

Straight from the Hearth Tasty keto gifts

Tips + Tricks Holiday help to stay on plan

What’s inside T H I S I S O U R G I F T TO YO U . T H A N K YO U FO R YO U R S U P P O R T.

4

12

20

GIVE THANKS

turkey or roast.

M A K E I T M E R RY Here’s some ideas for your gift list. Make some keto treats for family and friends.

24

26

28

N AV I G AT I N G T H E H O L I DAY S How to avoid festive traps and stay on plan, even if others push high-carb food.

O U R H O L I DAY TIPS AND TRADITIONS Diet Doctor team members share their seasonal keto tales.

LE T’ S DO BRUNCH! Start the New Year right with a sausagecrusted quiche and easy salad.

K E TO B I T E S Even your non-keto friends will love these tasty appetizers and low-carb drinks.

Try our keto side dishes and delicious desserts with your seasonal

Copyright Diet Doctor, 2019.

Updated in 2020. All rights reserved.

We comply with the HONcode standard for trustworthy health information.

Diet Doctor Sweden AB, Vasagatan 40, 111 20 Stockholm, Sweden

Publisher

Diet Doctor

Head of Recipes

Jill Wallentin

Managing Editor

Hillary Kaylor

Editorial Director

Anne Mullens

Art Director Recipes

Sarah Reid Anne Aobadia, Kristie Sullivan, Jill Wallentin

Photography

Emma Shevtzoff, Sarah Reid

2 Diet Doctor Holiday Guide

A very low-carb holiday

C

elebrate the end of 2020. Whatever your plans for Thanksgiving, Christmas, and New Year’s, we’re here to help you make sure it is full of delicious low-carb and keto food.

Check out the recipes for

subscriptions from generous

our hugely popular no-bake

members like you.

We first released this holiday gift magazine in the fall of 2019, but

chocolate cake that graces the cover. We have a fresh winter

We can’t do it without you. We

salad, a cheesy, pull-apart bread

all know 2020 has been a hard

tree, and a sausage-crusted

year around the world. This year

quiche that is sure to become a

we are especially thankful for

favorite.

your support. We wish you a happy, healthy, and wholesome

Diet Doctor is the world’s largest

holiday season and a peaceful,

for 2020.

keto and low-carb site, and we’re

prosperous New Year. Thank you

on a mission to empower people

so much, and enjoy!

We help you plan delicious sides

everywhere to dramatically

we’ve made some small updates

and desserts for your seasonal meals. Want some ideas for tasty gifts for friends and family? We have that, too.

improve their health. We show

Jill Wallentin

no ads, take no industry money,

Head of Recipes

and sell no products. Instead, we are funded via optional

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Get festive Diet Doctor 3

T RY O U R TA S T Y

Keto bites Whether you have a small intimate gathering or a larger group drop by, you can make the appetizers delicious and keto, too.

Mulled wine.

Page 10

Charcuterie platter Get creative with a simple charcuterie platter!

Just add condiments and offer low-carb bread or seed crackers.

PâtÊ

Pickles

Capers

Your favourite meats!

Cherry tomatoes Olives

Baked celery root with Gorgonzola 13g

10 M I N

45 M I N

16

Earthy and bright celery root, with salty Gorgonzola and rich hazelnuts?

Yes, please. You’ll adore this delicious low-carb appetizer.

g

CARBS

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DA I RY- FR EE PR EP T I M E CO O K T I M E S ER V E S

1 lb celery root 3 tbsp olive oil

Deviled eggs .5g

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20 M I N

sea salt and pepper 3 oz. mushrooms, chopped 10 M I N

16

Redefine elegance with these amazing bites, loaded with flavor.

8 eggs 2 tsp Tabasco 1/2 cup mayonnaise 1/2 tsp salt 16 cooked and peeled shrimp or small pieces of smoked salmon fresh dill 1. Place eggs in a pot and cover them with water. Over medium heat, bring to a light boil. Boil for 8-10 minutes.

2. Remove the eggs from the pot and place in an ice bath for a few minutes before peeling.

3. Split the eggs in half and scoop out the yolks.

3 tbsp butter 2 oz. hazelnuts 1 red onion, sliced 3 oz. baby spinach 5 oz. Gorgonzola or other blue cheese, at room temperature 1. Preheat the oven to 400°F (200°C).

2. Wash the unpeeled celery root.

Cut away the roots and slice into ¼-inch slices.

3. Brush olive oil on both sides and place on a parchment lined baking sheet.

Sprinkle with a generous amount of sea salt.

4. Bake for 45 minutes, or until golden brown and soft.

5. Meanwhile, sauté mushrooms in butter until golden and soft. Season with salt and pepper.

6. Roast the nuts quickly in a dry, hot frying

4. Place the egg whites on a plate.

pan until fragrant. Let them cool slightly,

5. Mash the yolks with a fork and add

and chop coarsely.

Tabasco, herbal salt and homemade mayonnaise.

7. Mix red onions, spinach, mushrooms and hazelnuts in a bowl.

Try adding sliced almonds, chopped pecans, cashews, or even your favorite seeds.

Lightly sautéed

8. When the celery root is ready, cut pieces

kale or chard also

to each egg white. Top with shrimp

into quarters and plate. Add the salad

makes a delicious

or smoked salmon.

on top. Serve with a small slice of blue

alternative to

cheese and a few drops of olive oil.

spinach.

6. Use two spoons to add the mixture

7. Decorate with dill.

Holiday Guide Diet Doctor 5

Keto oven-baked Brie cheese 1g

5 MIN

10 M I N

Blue cheese dressing 10

4g

This dressing keeps for 3-4 days in the refrigerator.

10 M I N

0 MIN

8

Keto stuffed mushrooms 5g

20 M I N

Leftovers?

Try them with eggs in the morning!

20 M I N

12

Creamy. Comforting. Keto. Enjoy

This tangy keto sauce elevates

Pile these tasty keto bites onto a platter

the magnificent flavor of warm Brie,

salads, meat or chicken. And it

for some hearty deliciousness.

paired with a savory blend of fresh

shines as a super dip

herbs and toasted nuts.

for your veggie tray.

8 oz. bacon 12 mushrooms

9 oz. Brie or Camembert cheese

5 oz. blue cheese

2 tbsp butter

1 garlic clove, minced

¾ cup Greek yogurt

7 oz. cream cheese

1 tbsp fresh rosemary,

½ cup mayonnaise

3 tbsp fresh chives, finely chopped

½ cup heavy whipping cream

1 tsp paprika powder

salt and pepper

salt and pepper

coarsely chopped 2 oz. pecans or walnuts, coarsely chopped 1 tbsp olive oil

2 tbsp fresh parsley, finely chopped

salt and pepper

2. Start by frying the bacon until really 1. Place the cheese into a small

1. Preheat oven to 400°F (200°C).

bowl and use a fork to break it

2. Place the cheese on a parchment-

up into coarse chunks.

lined sheet pan or in a small nonstick baking dish.

3. In a small bowl, mix the garlic, herb and nuts with olive oil. Add

1. Preheat oven to 400°F (200°C).

2. Add yogurt, mayonnaise and heavy whipping cream, mixing until well combined.

3. Let sit for a few minutes to allow

crispy. Let cool and crush into crumbs. Save the bacon fat.

3. Remove the mushroom stems and chop them finely. Sauté in the bacon fat, adding butter if needed.

4. Place the mushrooms in a greased baking dish.

salt and pepper to taste.

the flavors to develop.

5. In a bowl, mix the crumbled bacon

4. Place the nut mixture on the

4. Salt and pepper to taste.

with the fried mushroom stems

cheese and bake for 10 minutes

Sprinkle with parsley,

and the remaining ingredients. Add

or until cheese is warm and soft

and mix well.

some of the mix to each mushroom.

and nuts are toasted. Serve warm or lukewarm.

6 Diet Doctor Get festive

6. Bake for 20 minutes or until the mushrooms turn golden brown.

Low-carb cranberry-grapefruit mimosas 5g

df

5 MIN

0 MIN

Celebrate the holidays with a festive sugar-free cocktail. Use

6

1 bottle (750 ml) sparkling wine (dry) with or without alcohol

a dry sparkling wine, Cava, or

or sparkling water

Champagne to keep the carbs

¾ cup cranberry juice,

down. If you want an even stricter low-carb drink, skip the

unsweetened ½ cup pink grapefruit juice, unsweetened

grapefruit juice and just add a splash of cranberry juice for the

½ cup frozen cranberries

beautiful color.

6 sprigs fresh rosemary

Celebrate your progress and toast to a happy, healthy keto holiday

1. Fill the champagne flutes half way up with chilled sparkling wine.

2. Top with equal amounts grapefruit and cranberry juice.

3. Decorate with a fresh rosemary sprigs and frozen cranberries.

Add fresh slices of orange and whole black peppercorns for a festive flourish.

8 Diet Doctor Get festive

Sugar-free mulled wine 3g

Keto bread twists 1g

df 5 MIN

25 M I N

15 M I N

10

These decadent, cheesy twists are full of yummy pesto flavor. Mozzarella 10 M I N

8

The inviting aroma of mulled wine will fill your house with a festive scent and warm you from head to toe.

25 fl. oz. red wine or white wine, with or without alcohol 1 tsp cloves 1⁄ 3 oz. dried ginger 2 cinnamon sticks ¼ oz. dried bitter orange peel 1 star anise 1 tsp cardamom seeds (green)

meets bright herbs with a golden bread-like crust. ½ cup almond flour

2 oz. butter

¼ cup coconut flour

6½ oz. shredded cheese, preferably mozzarella

½ tsp salt 1 tsp baking powder

¼ cup green pesto

1 egg, beaten

1 egg, beaten, for brushing the top

1. Preheat the oven to 350°F (175°C).

2. Mix all dry ingredients in a bowl. Add the egg and combine.

3. Melt the butter and the cheese together in a pot on low heat. Stir until the batter is smooth.

4. Slowly add the butter-cheese mixture to the dry ingredients, mixing into a firm dough.

5. Place the dough on parchment paper that is the size of a rectangular cookie sheet. Use a rolling pin and make a rectangle, about 1/5-inch (5 mm) thick.

6. Spread pesto on top and cut into 1-inch (2.5 cm) strips. Twist them and place on a baking sheet lined with parchment paper. Brush twists with the whisked egg.

7. Bake in the oven for 15-20 minutes until they’re golden brown.

1 tbsp vanilla extract (optional) sliced oranges, for garnish 1. In a saucepan, heat all the ingredients on mediumlow heat. Simmer for 5-10 minutes, without bringing to a boil.

2. For a more intense taste, allow the spices to infuse overnight, then strain the next day.

3. To serve, heat without boiling and serve with nuts or other snacks.

Get festive Diet Doctor 9

Low-carb gingerbread cookies 1g

30 MIN

10 M I N

10

Create instant holiday spirit and infuse your home with the enticing smell of gingerbread.

Keto vanilla panna cotta 1g

3 HOURS

0 MIN

4

6 tbsp butter at room temperature

1 tsp baking powder

1 tbsp cream cheese

1 tsp vanilla extract

6 tbsp coconut flour

¼ tsp ground nutmeg

2 tsp ground ginger

¼ tsp ground cloves

1 tsp ground cinnamon

For a luxurious keto dessert, look no further.

Pomegranate and mint add holiday color, but you can enjoy this make-ahead dessert year-round!

2 tsp unflavored gelatin water 2 cups heavy whipping cream 1 tbsp vanilla extract 2 tbsp pomegranate seeds fresh mint 1 tsp erythritol (optional) 1. Soak the gelatin (sheets) for 5-10 minutes in

1. Preheat the oven to 350°F (175°C). Mix butter and cream cheese until smooth using a handheld or stand mixer. Add the remaining ingredients and mix well.

2. Shape the dough into a flat disk, cover in plastic wrap, and let rest in the fridge for 30 minutes or more.

3. Place the chilled dough between two sheets of non-stick parchment paper on a baking sheet and roll it thin, about 1/5 of an inch (4-5 mm).

4. Remove the upper paper and use a cookie cutter to shape your cookies. Allow some space between each one. Remove the dough between your cookie shapes with a small spatula or knife,

cold water. If you use powdered gelatin, mix it

being careful to leave the cookies in place on the parchment

with cold water, checking the instructions for

paper. Form the dough you removed into a ball and chill if

your specific brand. Set aside.

necessary. Repeat until all of the dough is formed into cookie

2. Add cream, vanilla extract and erythritol, if using, to a saucepan and bring to a boil over medium heat. Lower the heat and let simmer for a couple of minutes on medium-low heat until the cream begins to thicken.

3. Remove the cream from the heat and add the gelatin. If you’re using sheets, be sure to squeeze as much water out of them as possible before adding to the cream. Stir until the gelatin has dissolved completely.

4. Pour the cream into serving glasses. Allow to cool completely before covering with plastic wrap and placing in the fridge for two to three hours or overnight.

5. Take the panna cotta out of the fridge half an hour before serving. Decorate with pomegranate seeds and fresh mint.

10 Diet Doctor Get festive

shapes on parchment paper.

5. Bake in the middle of the oven for about 10 minutes, until golden brown. Be careful not to burn the edges.

6. Remove cookies from the oven and let cool on a rack before removing them from parchment. Store in an airtight container.

No-bake chocolate cake 4g

5 MIN

60 MIN

12

This easy, creamy, flourless chocolate cake is both low-carb and festive.

It’s sure to become a family favorite, no matter what the time of year.

1¼ cups heavy whipping cream 3 tbsp erythritol 7 oz. sugar-free dark chocolate 3½ oz. butter 1 pinch sea salt 7 oz. hazelnuts 3½ oz. pumpkin seeds

1. In a sauce pan, bring heavy cream and sweetener to a boil. Let it simmer for a couple of minutes until creamy. Turn off the heat.

2. Cut the chocolate and butter in smaller pieces and add to the hot cream together with salt. Stir until the chocolate and butter are completely melted and well combined.

3. In a large frying pan, roast the hazelnuts and pumpkin seeds until golden and fragrant. Chop them roughly and add almost all of them to the chocolate, mixing well. Save some for the topping.

4. Spoon the chocolate mix into a 8-inch (20 cm) springclip cake tin, preferably covered in parchment paper. (But any baking dish or cake tin will work fine.) The smaller the pan, the higher the cake.

Sprinkle the top of the cake with the remaining nuts and seeds and a pinch of sea salt.

5. Cover with plastic film and put it in the fridge for about an hour or until the chocolate has hardened.

Holiday Guide Diet Doctor 11

GET FESTIVE WITH THESE KETO SIDE DISHES, PERFECT FOR ANY HOLIDAY FEAST!

IS ROAST TURKEY, HAM, OR ROAST BEEF

Sugar-free cranberry sauce

on your holiday menu? Whatever traditional meat dish is on your table, they’re all great.

No need to find any substitutes.

Turkey and stuffing aren’t the same without

But what about traditional side dishes like stuffing, gravy,

apples bring out the berries’ delicate flavor.

cranberry sauce, sweet potatoes and pumpkin pie? Aren’t they all high-carb nightmares just waiting to derail your hard-won

5g

5 MIN

10 M I N

12

their soulmate: cranberry sauce. With this sugar-free version, cinnamon and sweet

1 lb fresh or frozen cranberries

progress?

1 cup unsweetened apple sauce

Don’t worry. We’ve got fantastic low-carb stuffing and gravy,

½ tsp vanilla extract

2 tsp ground cinnamon

sweet and sugar-free cranberry sauce, and scrumptious sides like roasted Brussels sprouts, buttered cauliflower, and low-carb pumpkin pie.

And exclusive to this magazine, a crispy kale salad and cheesy pull-apart keto bread tree.

1. Put spices, berries and apple sauce in a pan. Bring to a boil.

2. Lower the heat and let simmer for 5 minutes. Serve with turkey and stuffing.

If you can’t find unsweetened applesauce, add 1 cup of grated apple into the mix instead.

14 Diet Doctor Get festive

Low-carb stuffing 8g

20 M I N

30 MIN

8

Stuffing can still be the best part of the holidays. This delicious low-carb stuffing is rich, flavorful, and gluten-free.

2 tbsp butter 2 yellow onions, finely chopped 5 oz. bacon, diced 8 oz. celery root, diced 1 apple, grated 2 oz. pecans, chopped 2 buns or slices of low-carb bread 1 cup heavy whipping cream 2 lbs ground pork or beef fresh sage 2-3 sprigs, finely chopped ½ tsp ground nutmeg 1 tsp salt ½ tsp ground black pepper 1 tbsp butter, for greasing the baking dish

Oven-roasted Brussels sprouts with Parmesan cheese 9g

10 M I N

20 M I N

6

Elevate your Brussels sprouts by roasting in the oven with olive oil, rosemary, and shaved

If you can only

parmesan cheese.

find frozen Brussels

1½ lbs fresh Brussels sprouts

sprouts, boil

3 tbsp olive oil

them lightly

1 tsp dried rosemary or dried thyme

and then fry

salt and pepper

quickly in a with

3 oz. shaved Parmesan cheese

oil and spices.

1. Preheat the oven to 450°F (225°C).

2. Trim the Brussels sprouts and split them in half.

3. Place in a baking dish and pour olive oil on top. Salt and pepper and add rosemary/thyme.

4. Roast in the oven for 15–20 minutes or until the Brussels sprouts have turned a nice color. Shave Parmesan cheese and enjoy!

1. Preheat the oven to 350°F (175°C).

2. Brown onions, bacon and celery root in butter, ghee, lard or duck fat until golden.

3. Stir in two-thirds of the sage (save the rest for garnish), plus all of the grated apple and pecans. Set aside and let cool.

4. Crumble or tear apart the slices of low-carb bread in a big bowl and pour the heavy cream on top. Let the bread swell a little.

5. Add the ground meat, spices and the browned onion and spice mixture.

Toss together, but don’t overdo it. The stuffing should not be too uniform or compact. Use a large wooden fork or your (clean) hands.

6. Place in a greased baking dish and bake in the oven for 25–30 minutes or until the meat is thoroughly cooked.

7. Garnish with fresh sage leaves and serve.

Get festive Diet Doctor 15

Keto mozzarella bread tree 3g

40 MIN

15 M I N

17

This delicious pull-apart keto

BREAD

bread, with its pieces shaped

30 oz. mozzarella cheese

into a tree, makes a merry

4 oz. cream cheese

centerpiece on your holiday

4 cups almond flour

medium, microwave-safe bowl and microwave

table. But it’s so tasty, why not

2 tbsp baking powder

on high for 1 minute. Remove and stir. Repeat

enjoy it all year round? Place

2 tbsp white vinegar 5%

in 30 second bursts until the cheese has melted

the bun pieces into any shape

4 eggs

and is well-mixed and combined.

1. Preheat the oven to 430 °F (220 °C) and line a large baking tray with parchment paper.

2. Put the mozzarella and cream cheese in a

3. In a separate bowl, whisk together the almond

you like or just roll and form into regular buns. The bread hardens

GARLIC BUT TER

when it get cold so it’s best

2 oz. butter

served warm.

2 garlic cloves, pressed 3 tbsp fresh parsley, finely chopped 2 tsp sea salt

flour and baking powder until well combined.

4. Add the almond flour mix, the eggs and the vinegar to the cheese. Mix well until a smooth dough forms.

5. Roll the dough into a long “sausage shape” about 2 inches in diameter. Cut the dough into 17 equal portions and roll shape each into balls.

6. Place so that each bun is touching on your lined baking tray in the shape of a tree, starting with two buns for the trunk, then a row of five buns for the tree base, then four, and so on.

7. Bake in the oven for 15 minutes.

GARLIC BUT TER 1. Melt the butter and add the garlic.

2. Brush the newly baked bread with the garlic butter. Sprinkle with sea salt and parsley.

16 Diet Doctor Get festive

Kale salad with goat cheese and pomegranate 7g

15 M I N

0 MIN

8

This gorgeous salad of kale, pomegranate, pumpkin seeds, and goat cheese is packed with flavor and nutrients. Kale is loaded with vitamin A, K, and C. And even if pomegranate seeds contain some carbs, they’re well invested. This nutritious super fruit has been valued for its medicinal properties since ancient times.

Having brunch?

Pairs well with our Sausage-crusted quiche on page 28!

K ALE SAL AD

VINAIGRET TE

12 oz. kale

½ cup olive oil

2 tbsp olive oil

2 tbsp balsamic

½ tsp salt ½ cup pumpkin seeds ½ pomegranate,

vinegar 1 tbsp Dijon mustard 3 tbsp orange juice

peeled and seeds separated 8 oz. goat cheese or feta cheese 1. If you haven’t bought ready-to-use kale, wash and dry the kale. Cut off the ribs/stem from each kale leaf. Chop into bite-sized pieces and put in a big bowl.

2. To tenderize the kale, sprinkle with a pinch of salt and drizzle with olive oil. Massage the kale with your hands until the leaves soften and darken in color.

3. Roast pumpkin seeds in a dry frying pan on medium heat until slightly golden; set aside.

4. Deseed the pomegranate; set aside.

5. Whisk together all the vinaigrette ingredients in a bowl. Pour it over the kale and mix.

6. Saving some for garnish, add almost all of the pumpkin and pomegranate seeds to kale and toss together.

7. Crumble goat cheese on the salad and top with remaining pomegranate and pumpkin seeds.

8. Season with freshly ground black pepper and sea salt.

Get festive Diet Doctor 17

Browned butter cauliflower mash 10g

15 M I N

20 M I N

8

Think creamy cauliflower. Golden onion. Melt-in-your-mouth cheddar.

You can’t go wrong with this lowcarb mash.

2 yellow onions, finely chopped 3 tbsp butter, for frying 3 lbs cauliflower 1½ cups heavy whipping cream 10 oz. shredded cheddar cheese 1 tsp sea salt

Keto gingerbread Bundt cake 2g

5 MIN

30 MIN

12

½ tsp ground black pepper 6 oz. butter

Fill your house with the welcoming aroma of baking gingerbread. This keto gingerbread Bundt-style cake is moist, tender and spicy. And it’s got holiday

1. Fry chopped onions in a

written all over it.

generous amount of butter, until 4½ oz. butter

6 oz. almond flour

2 tbsp pumpkin pie spice

1 oz. coconut flour

coarse side of a grater, or divide

6 eggs

3 tsp baking powder

into smaller florets and chop in

5 tbsp erythritol

1 pinch salt

a food processor until rice-sized.

½ tsp vanilla extract

¼ cup roasted and chopped

Process a few florets at a time.

2 oz. cream cheese

soft and golden. Set aside.

2. Shred the cauliflower with the

almonds (optional)

3. Pour heavy whipping cream in a pan. Stir in the cauliflower

1. Preheat the oven to 350°F (175°C).

rice and boil on medium heat.

2. Grease the Bundt pan with butter or line a loaf pan with

Let simmer for 10-15 minutes

parchment paper.

or more, until the cauliflower

3. Melt the butter together with the spices on low heat. Allow to cool.

is thoroughly cooked and the

4. In a larger bowl, beat eggs, sweetener and vanilla really fluffy with

cream has reduced. This will give the mash a more neutral flavor.

4. Salt and pepper to taste.

Add fried onion and shredded cheese. Mix well and keep warm.

5. Melt butter on medium heat in a

a hand mixer. Stir in cream cheese.

5. Mix almond flour, coconut flour, baking powder and salt separately to remove any clumps.

6. Mix everything, including the melted butter, into a smooth batter.

Let rest for a few minutes.

7. Pour the batter into the Bundt pan and bake on the bottom rack

skillet until amber-colored for a

for 30-35 minutes or until a toothpick or skewer inserted into the

nice nutty taste. Serve the butter

center comes out clean.

with the mash.

18 Diet Doctor Get festive

8. Allow to cool a bit before removing from the Bundt pan.

Pies freeze well.

Low-carb pumpkin pie 6g

15 M I N

50 M I N

8

Coconut and cream-drenched pumpkin combine to create the ultimate dessert. Don’t forget the homemade pumpkin spice! Simple to make, and oh so delicious.

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OPTION

PIE CRUST

1. Preheat the oven to 350°F (175°).

Replace the

3 oz. butter, room temperature

2. Put the ingredients for the pie crust in a bowl and mix

heavy cream

¾ cup coconut flour

with creamy

6 tbsp hazelnut flour

coconut milk.

¼ tsp ground cinnamon ¼ tsp vanilla extract

For the crust PU MPKIN FILLING

replace butter

¾ lb pumpkins peeled

or ghee.

3. Divide the dough into eight small forms, 3 inches (8 cm) in diameter, or one larger springform.

4. Prebake for 10 minutes if you’re making small pies and 15 minutes for one large pie.

and filling, with coconut oil

together into a firm dough.

and diced

5. Meanwhile, make the filling. Put the pumpkin cubes in a pan together with heavy cream and butter.

6. Bring to a boil, reduce heat, and let simmer on medium low

2 oz. butter

until the pumpkin is soft and most of the cream is absorbed.

1 cup heavy whipping cream

It will take at least 15-20 minutes. Keep stirring. Set aside and

2 eggs 2 tsp pumpkin pie spice 1 pinch salt

let cool a little.

7. Add eggs and spices and mix into a smooth puree with a hand blender or in a food processor.

8. Pour the filling into the pie crust and bake for 15–20 minutes

TO P P I N G 1½ cups heavy whipping cream ½ lemon, only the zest

until the filling is firm, a little longer for a large form.

9. It may be a good idea to lower the heat towards the end and cover the edges with a strip of aluminum foil so that the crust doesn’t burn.

10. Whisk the heavy cream with a hand mixer until soft peaks form and stir in the lemon zest. Serve with the pie.

Holiday Guide Diet Doctor 19

A GIFT FROM THE HEART...

IS A GIFT FROM THE HEARTH

20 Diet Doctor Holiday Guide

Remember to include storage tips and a full ingredient list in your gift package, just in case anyone has allergies.

Nothing is homier than homemade WHETHER YOU ARE GIVING to family and friends already on board with low-carb or keto or you’re giving to those who simply love tasty treats, these easy-to-make gifts are delicious ways to show how much you care.

Low-carb pumpkin spice cookies 1g

15 M I N

20 M I N

24

Whip up these not-too-sweet cookies for a quick holiday gift.

3 tbsp butter

1 large egg

1⁄ 3 cup granulated erythritol

1 tsp vanilla extract

3 oz. cream cheese

½ tsp maple extract

½ cup pumpkin puree

1 tsp ground cinnamon

1½ cups almond flour

1 tsp pumpkin pie spice

¼ cup oat fiber

¼ cup toasted, chopped pecans

½ tsp baking powder 1. Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.

Low-carb chocolate avocado truffles 3g

df

35 M I N

0 MIN

20

What’s better than chocolate truffles?

Chocolate avocado truffles. Surprise your loved ones with these dairy-free wonders, full of rich chocolate and zesty lime.

1 ripe avocado, chopped ½ tsp vanilla extract

2. Use a hand mixer or stand mixer to cream the butter and

½ lime, zest

sweetener. Add the cream cheese and mix until smooth.

1 pinch salt

3. Add the remaining ingredients, except the chopped pecans and mix until a soft batter comes together. Stir in the pecans by hand.

4. Use a small cookie scoop or a tablespoon to place the cookies on the parchment paper. Use the back of a spoon to lightly flatten the

5 oz. dark chocolate with a minimum of 80% cocoa solids, finely chopped 1 tbsp coconut oil 1 tbsp unsweetened cocoa powder

cookie dough to roughly 2” diameter cookies.

5. Bake for 16 to 18 minutes until the cookies are lightly browned.

1. Mix avocado with vanilla extract using an immersion blender.

Let cool for 15 to 20 minutes before serving.

Store in the refrigerator for up to 5 days and in the freezer up to 2 months.

2. Stir in lime zest and salt.

3. Melt chocolate and coconut oil in water bath or microwave.

4. Mix chocolate and avocado, combine well. Let rest in refrigerator for 30 minutes or until batter is firm but not completely solid.

5. Form small truffle balls with your hands or a small scoop. Shape with your palms and roll in cocoa powder.

6. Keep cool until serving.

Get festive Diet Doctor 21

Keto seed crackers 1g

15 M I N

1 HOUR

30

A crispy keto seed cracker with the nutty taste of sesame seeds. It’s the perfect small gift.

1⁄ 3 cup almond flour

1. Preheat the oven to 300°F (150°C).

1⁄ 3 cup unsalted sunflower seeds

2. Mix all dry ingredients in a bowl. Add boiling water

1⁄ 3 cup unsalted pumpkin seeds 1⁄ 3 cup flaxseed or chia seeds 1⁄ 3 cup sesame seeds 1 tbsp ground psyllium husk powder

and oil. Mix together with a wooden spoon.

3. Keep working the dough until it forms a ball and has a gel-like consistency.

4. Place the dough on a baking sheet lined with

1 tsp salt

parchment paper. Add another paper on top and

¼ cup melted coconut oil

use a rolling pin to flatten the dough evenly.

1 cup boiling water

5. Remove the upper paper and bake on the lower rack for about 40-45 minutes, check occasionally.

Seeds are heat sensitive so pay close attention towards the end.

6. Turn off the oven and leave the crackers to dry in the oven. Once dried and cool, break into pieces.

22 Diet Doctor Holiday Guide

Store crackers in an airtight container, after cooling completely.

Paté keeps for

Chicken liver paté with thyme butter 2g

15 M I N

15 M I N

3-4 days in the refrigerator, or pop in the freezer.

10

This affordable keto appetizer looks far more advanced than it really is. Delicious served with pickled onions, olives, or capers.

C H I C K E N L I V E R PAT É

THYME BUT TER

1 red onion

4 oz. butter

2 tbsp brandy or

1 garlic clove

port wine or other

1 tbsp dried thyme

8 oz. butter

type of liquor that

1 tsp ground black

1 lb chicken livers

you like (optional)

pepper

1 tbsp tomato paste 1. Chop onion and garlic finely and fry soft with a tbsp of butter on medium high heat. Remove from the pan.

2. Increase the heat and add a couple of more tablespoons

Keto chocolate macadamia fat bombs 2g

df

butter to the same pan. Fry the liver so that it gets fried on all sides. Add liquor. Salt and pepper.

10 M I N

30 MIN

4

Salty, sweet, and absolutely delicious.

3. Lower the heat and let simmer until the juices reduce. Let cool.

4. Place the fried onion, garlic and liver in a food processor or a blender and mix into a smooth batter with the rest of the butter

¼ cup sugar-free dark chocolate, steviasweetened chocolate chips

and tomato paste. Spread in a small dish, about 7 x 8 inches

1 tbsp MCT oil or coconut oil

(18 x 20 cm) or into individual ramekins.

coarse salt or sea salt

5. For the butter topping, melt four ounces of butter in a small

1½ oz. raw macadamia nuts halves

pan over medium heat. Let the white milk protein sink to the bottom and pour the cleared butter into a small bowl.

6. Stir in thyme and pepper. Pour the melted butter and let cool in the refrigerator.

1. Select a truffle mold, mini muffin pan, or mini baking cups with wells that are 2 x 1 inch (5 x 2.5 cm).

7. Gift with seed crackers.

2. Place 3 macadamia nut halves in each of 8 wells of the mold or mini muffin pan or in each of 8 mini baking cups.

3. In a small microwave-safe dish, microwave Freeze extras in a zip-top bag for up to 6 months.

the chocolate chips for 50 seconds or until melted. Stir until smooth, then add the MCT oil and a pinch of coarse salt. Mix until blended.

4. Spoon some of the chocolate mixture into each well or baking cup, completely covering the nuts. Sprinkle additional salt over the chocolate.

5. Transfer the mold or baking cups to the freezer for a minimum of 30 minutes, until the chocolate is solid.

Get festive Diet Doctor 23

Q&A WITH DR. BRET SCHER AND KRISTIE SULLIVAN, PHD. At Diet Doctor, we know how stressful and challenging it can be for some people to keep keto or low-carb over

Navigating the holidays Festive traps and staying on plan

traditional holidays. Our medical director. Dr. Bret Scher, and popular recipe creator, Kristie Sullivan, PhD, who has successfully navigated her own significant weight loss, are here to help.

Here’s a short takeaway of their top tips for navigating challenges and staying on plan: WHY SHOULD I THINK OF IT AS “STAYING ON PLAN” OR “GOING OFF PLAN” INSTEAD OF CHEATING? Words are psychologically powerful.

“Staying on plan” means you have a plan to follow. You’re setting goals or committing to actions to continue as a lifestyle and to have reasons to stick with your plan. “Cheating” has negative connotations: doing something bad, or getting away with something, or gaining something elicit. If you came to keto because of health problems and obesity, you don’t gain anything by going back to high-carb foods.

FRIENDS ARE PUSHING HIGH-CARB FOOD As you lose weight and get healthy, it’s common for friends to say “A little piece won’t hurt”. Acknowledge, but redirect. “Thanks! I’ve been working hard, and feel really great. I don’t want to risk not feeling good. So you go ahead, and I’ll have some of this cheese that looks so delicious!”

24 Diet Doctor Holiday Guide

EVERYONE IS SHARING HIGHCARB SWEETS AND TREATS. Bring your own low-carb dishes to share, like fat bombs, avocado truffles, keto seed crackers, cheese crisps, or even a low-carb cake or cookies. Commit to time-restricted eating of two meals a day and tell yourself “I don’t snack.” If you are going places where there may not be many low-carb choices, bring some low-carb food that you know you can enjoy and share.

I’M SICK WITH A COLD AND CRAVING CARBS! Carb cravings may increase when we are sick with colds or flu. When tired, not feeling well, or when defenses are down, decision-making may not be strong and clear. You do not need carbs to heal. It may be better

Research cannot show causation, but a wide variety of factors may potentially play a role to put extra stress on the heart. Heavy alcohol consumption is linked to atrial fibrillation, dubbed “Holiday Heart.”

Stress, family tension, heavy meals, high sugar loads, and unusual activities can raise blood pressure, blood glucose, and stress hormones. Manage stress with relaxation techniques, limit alcohol, avoid overeating (particularly highcarb foods), and get someone else to shovel the walk or cut the tree.

IF I DON’T EAT THAT SPECIAL DISH, IT DOESN’T FEEL LIKE THE HOLIDAYS If you feel a special cultural or family connection to a specific dish, it can feel as if you are

“Be kind to yourself. It takes more effort to eat healthfully (around the holidays), so surround yourself with good options to enjoy.” to fast and let your digestion rest when ill. Sip bone broth, tea, or warm water. Try low-carb comfort foods like scrambled eggs.

I HAVE RISK FACTORS FOR HEART DISEASE, ARE HOLIDAYS MORE HAZARDOUS TO ME? Heart attacks are known to peak every December in most western countries.

not celebrating or taking part in the festivities. Plan and celebrate favorite traditions that are not related to food. Look for low-carb versions of your favorite seasonal dish.

I’VE GOT THE WINTER BLUES Cravings for carby “comfort” foods may increase if you are feeling sad or lonely, which can happen near the

holidays. Know that eating them will likely make you feel worse physically and emotionally. Plan a walk or activity to get extra daylight. Get more artificial light. Music, dancing, walking, connecting with others, can all help. Be kind to yourself. It takes more effort to stay on plan and eat healthfully, so surround yourself with good options to enjoy.

WHAT HAPPENS TO MY BLOOD SUGAR IF I SUDDENLY HAVE A LOT OF CARBS OR SWEETS? If you’ve been low carb or keto for a while, suddenly re-introducing high-carb or very sweet foods may spike your glucose very high because your pancreas does not respond with as much insulin as needed. Also, hunger and cravings will likely return, often with a vengeance. Some people find it sets them back in their progress for weeks or months.

WHAT IF I CHOOSE TO GO OFF PLAN? Just get back on plan as soon as you can! Drink water and bone broth. Go very low carb for at least two or three days. Eat more healthy fat to fight hunger and the return of cravings. Plan to eat three low-carb or keto meals a day until your hunger is in check.

Don’t try to punish your body with a lengthy fast.

Get festive Diet Doctor 25

Our holiday tips and traditions Diet Doctor has grown from Dr. Andreas Eenfeldt’s blog into an international company with more than 50 team members, hailing from all over the globe. Enjoy our top tips, tales, and traditions.

FARRUKH NASIM, IT CUSTOMER SUPPORT, STOCKHOLM Last year, my family planned a special trip back to Pakistan after 1.5 years staying in Sweden.

December marks the start of winter holidays in my city of Quetta. We saw family and friends, traveled through beautiful plans, plateaus, mountains, and coast, and ate traditional food.

Quetta is known as “meat paradise” with famous meat dishes of sajji, roash, khadda kabab, and landhi. I loved tasting them all again.

FRANZISKA SPRITZLER, DIETITIAN, EDITORIAL TEAM, FLORIDA I’ve always loved baking gingerbread cookies, but after going low carb, rather than trying to create a sugar-free, grainfree version, I just ate berries with whipped cream at family

AMANDA AKESSON, EDITORIAL TEAM, STOCKHOLM

gatherings. Then I found Diet Doctor’s low-carb gingerbread

In Sweden, on December 24, we dig into traditional Swedish “julbord”

cookies. Same delicious flavor and

(Christmas buffet). With so many great dishes it’s easy to keep low carb:

aroma of traditional gingerbread

Swedish meatballs, sausages, ham, salmon, kale cooked in heavy cream

cookies but only 1 gram of net

and eggs with mayo. I skip the “Janssons frestelse” (a potato dish with

carbs each. I’m in heaven!

anchovies), the bread, and the rice pudding. But you could use daikon instead of potatoes, make keto bread, and try Diet Doctor’s delicious low-carb rice pudding.  Click to discover the recipe.

26 Diet Doctor Get festive

 Click to discover the recipe.

FREDO LANDAVERI, VIDEO MANAGER, SPANISH DR. BRET SCHER, MEDICAL DIRECTOR, SAN DIEGO

Hannukah means two things for our kids: Latkes and chocolate gelt, the coins used as currency to play Dreidel.

We don’t deny our kids these favorites. For the gelt, we just substitute highquality dark chocolate for the lower quality variety. And the grated potato latkes? We’ve experimented with cauliflower latkes cooked in butter or olive oil. The kids mutinied! But we aren’t giving up. Maybe with the right lowcarb recipe and enough sour cream and unsweetened apple sauce, they won’t notice.

KRISTIN PARKER,

GIORGOS CHLOROS,

COMMUNITY SUPPORT, HAWAII

VIDEO PRODUCER,

Since our family lived in Korea the

STOCKHOLM

SITE, STOCKHOLM

In Argentina, vitel toné is on almost every table for Christmas and New Year’s. It features a tender cut of cold meat (veal or ribeye) with a sauce made of anchovies, tuna, mayonnaise, and capers.

past three years, our low-carb

I’ve lived in Sweden for a

Christmas Day meals have include

decade and honestly I’m relieved

The mix of beef and fish is so

pork belly miso soup in Okinawa, sake-

not to do the huge Greek

strange that people either love

infused oxtail stew in the Philippines,

Christmas package. In Thessaly,

it or hate it. I love it! It’s perfect

fresh seafood in Vietnam, and pork

where I grew up, it’s so intense!

to eat in Argentina’s scorching

belly barbecue in Busan. Now living in

Special foods, parties, church

December heat.

Oahu, we’ll have a traditional turkey,

services, and traditions last the

with low-carb side dishes, under the

whole month.

palm trees.

JENNI CALIHAN, EDITORIAL TEAM, PITTSBURGH With low-carb and high-carb eaters around my holiday table, I’ll focus my energy on making the roasted meat, low-carb gravy, and delicious

In Sweden, my family (my partner and our two sons, 5 and 2) keep it simple — walks in the snowy woods, family times by the fire, get togethers with friends, low-carb meals and homespun pleasures.

low-carb veggies. Then I’ll simply warm up some store-bought

I do make a keto version of the

mashed potatoes and stuffing

Greek New Year’s meat pie from a

for those needing their high-carb

great Diet Doctor recipe. But unlike

favorites. Everyone has plenty to eat

Greece, I don’t put in the “lucky”

and I’m not overwhelmed!

coin. Who needs to break a tooth?

 Click to discover the recipe.

Get festive Diet Doctor 27

28 Diet Doctor Holiday Guide

Sausage-crusted quiche

G E T 2 0 21 O F F TO A G O O D S TA R T We can all agree, 2020 was a pretty tough year. What’s a good way to start the New Year on the right foot? Try a meaty quiche and a light lemony salad from our popular recipe creator Kristie Sullivan.

Kristie and her family live in North Carolina, where she dreams up delicious recipes, and hosts the Diet Doctor Explores video series, giving her best handy tips and tricks.

She also supports and empowers members with her “5 Weeks of Keto with Kristie” weight loss program, membersonly cooking shows, and video courses.

Kristie is the author of five best-selling low-carb cookbooks and these two recipes come from her latest, Growing Up Keto, which was released in April 2020. They are sure to become a family favorite.

3g

20 M I N

50 M I N

8

This savory, protein-packed quiche is a fantastic way to kick off the new year.

3/4 lb breakfast sausage, casings removed, room temperature 1/4 cup almond flour 1/4 cup Parmesan cheese 6 ounces cubed or sliced ham 12 slices of chopped cooked bacon (reserve two slices for topping) 1.5 cups shredded cheddar cheese (reserve 1/4 cup for topping) 6 large eggs 1 1/4 cup heavy cream 1/8 tsp salt (optional, omit if bacon and ham are salty)

Pair this dressing with a variety of herbs like tarragon, basil, or rosemary.

Leftover dressing can be refrigerated for up to 10 days.

Simple salad with lemon vinaigrette .2g

5 MIN

0 MIN

1. Preheat the oven to 350 °F (175°C).

2. Use your hands or a hand mixer to combine 8

Spinach, endive, or romaine? It doesn’t matter what type of greens you use. All will shine when topped with this quick, light vinaigrette.

DRESSING 1/3 cup olive oil ¼ cup lemon juice 2 tsp mayonnaise 1 tsp Dijon mustard 2 pinches of salt

the sausage meat, almond flour, and Parmesan cheese.

3. Press the sausage mixture along the bottom and up the sides of a 9-9.5 inch pie plate or a 9 inch casserole dish. Sausage crust should be evenly distributed and about 1/4 inch

SALAD

thick. Be sure to press the sausage crust to

4 cups of fresh

the rim of the dish.

mixed greens 8 cherry tomatoes, halved

1 tsp lemon zest 1. For the dressing, add the lemon juice, olive oil, mustard, mayonnaise, and salt to a blender or use an immersion blender to blend for at least 15 to 20 seconds so that the dressing emulsifies.

2. Remove from the blender, stir in the

4. Once the crust is formed, sprinkle the ham, bacon and 1-1/4 cups of the cheddar cheese evenly over the crust.

5. Whisk or beat the eggs and heavy cream, and salt until frothy. Pour the egg mixture on top of the ham, bacon and cheese.

Sprinkle the top of the egg mixture with the remaining bacon and cheese.

6. Bake 45-55 minutes or until the center is set and the sausage is fully cooked. Let sit for at least 10 minutes before serving.

lemon zest and serve.

Get festive Diet Doctor 29

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D I E T DO C TO R .CO M

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