Twenty under five by Julia Masalska

TWENTY RECIPES WITH UNDER FIVE CARBS

DON â&#x20AC;&#x2122; T T EL L M E THAT H IS NOT AN BECAUSE IN MY

UNGRY EMOTION, I FEEL IT SOUL.

MENU BREAKFAST Cloud Bread with Prosciutto Omelette with Bacon Almond Flour Pancakes Red Pepper Egg-In-A-Hole

APPETIZERS & SIDES Keto Bread with Butter Deviled Eggs Cheese Crackers with Pesto Dip Mozarella Basil Tomato Skewers Grilled Chicken Bruschetta Burger Bites Tomato Tuna Melts

MAIN COURSES Caesar Salad with Chicken Arugula Goat Cheese Salad Steak with Chimichurri Dip and Bacon Wrapped Asparagus Keto Fish Cakes Poke Bowl Seared Ahi Tuna Steaks Zucchini Pasta with Shrimp & Creamy Alfredo Sauce Baked Salmon with Salad Lemon Garlic Chicken

1 CARB

BREAKFAST

CLOUD BREAD WITH PROSCIUTTO Ingredients

Instructions

4 large eggs, separated 1/2 tsp cream of tartar 2 ounces low fat cream cheese 1 tsp Italian herb seasoning 1/2 tsp sea salt 1/4 - 1/2 tsp garlic powder

1. Preheat the oven to 300 degrees F. If you have a convection oven, set on convect. Line two large baking sheets with parchment paper.

1/4 pound prociutto

3. Place the cream cheese in the empty bowl. Beat on high to soften. Then add the egg yolks one at a time to incorporate. Scrape the bowl and beat until the mixture is completely smooth. Then beat in the Italian seasoning, salt, and garlic powder.

2. Separate the egg whites and egg yolks. Place the whites in a bowl. Add the cream of tartar and beat on high until the froth turns into firm meringue peaks.

4. Gently fold the firm meringue into the yolk mixture. Try to deflate the meringue as little as possible, so the mixture is still firm and foamy. Spoon 1/4 cup portions of the foam onto the baking sheets and spread into even 4 inch circles, 3/4 inch high. Make sure to leave space around each circle. 5. Bake on convect for 15-18 minutes, or in a conventional oven for up to 30 minutes. The bread should be golden on the outside and firm. The center should not jiggle when shaken. Cool for several minutes on the baking sheets. 6. Spread with butter and cover with prociutto. Sprinkle some salt, pepper and herbs of choice on top.

BREAKFAST 1 CARB

OMELETTE WITH BACON Instructions 1. In a skillet over medium-high heat, cook the bacon until well-browned (about 6 minutes). 2. Transfer bacon pieces to a paper towel and pour the excess bacon grease out of the pan. Return the pan to the stove top and reduce heat to medium. Add the butter to the pan and let it melt. 3. In a small bowl, combine all other ingredients except bacon and beat until well-combined. 4. Pour egg mixture into the skillet. As the egg starts to set, add bacon slices on top and cover with a lid for 2 more minutes.

Ingredients 4 eggs, lightly beaten 1/4 tsp salt 1/4 tsp ground black pepper 1 tsp butter 2 slices thick cut bacon

2 CARBS

BREAKFAST

ALMOND FLOUR PANCAKES Ingredients

Instructions

1/2 cup plus 1 tbsp almond flour (60g) 1/2 cup full fat cream cheese (125g) 4 eggs 1/2 tsp cinnamon 1 tsp granulated sweetener (optional) butter for frying

1. Mix all ingredients in a blender. 2. Fry pancakes in melted butter in a non-stick pan over a medium heat. Turn over once the centre begins to bubble.

BREAKFAST

Instructions

Ingredients

1. Preheat oven to 400ยบ. In each bell pepper half, add cheddar and cooked bacon. Crack an egg on top and season with salt and pepper. Cover with cheese on top. 2. Bake 20-25 minutes until whites are cooked and yolks slightly runny. 3. Garnish with parsley.

4 bell peppers (assorted colors), tops and seeds removed 1 c. shredded Cheddar 4 slices bacon, cooked and chopped kosher salt Freshly ground black pepper 4 large eggs Freshly chopped parsley, for garnish

4 CARBS

RED PEPPER EGG-IN-A-HOLE

2 CARBS

APPETIZERS & SIDES

KETO BREAD WITH BUTTER Ingredients

Instructions

1¼ cups almond flour 5 tbsp ground psyllium husk powder 2 tsp baking powder 1 tsp sea salt 2 tsp cider vinegar 1 cup boiling water 3 egg whites 2 tbsp sesame seeds (optional)

1. Preheat the oven to 350°F (175°C). Mix the dry ingredients in a large bowl. 2. Bring the water to a boil and add it. Add the vinegar and egg whites to the bowl as well, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh. 3. Moisten hands and make 6 pieces of the dough. Place on a greased baking sheet. 4. Bake on lower rack in the oven for 50–60 minutes, depending on the size of your bread. 5. Serve with butter and toppings of your choice.

APPETIZERS & SIDES

Instructions

Ingredients

1. First, boil the eggs in water until hard-boiled. After the eggs are hard-boiled, cool in cold water.

12 large hard-boiled eggs 2 6-ounce cans tuna (in water) Salt and black pepper 1/2 cup mayonnaise some fresh cilantro 1/2 lemon (juice) Garnish: fresh chives

2. Peel carefully, and cut the eggs in half lengthwise. Carefully remove the yolks. 3. Place the cooked yolks in a mixing bowl and mash with a fork until crumbled into small pieces. Set aside the boiled egg whites for later. 4. Drain the water from the canned tuna and put the fish into another mixing bowl. 5. Add half of the egg yolks to the bowl and mix until it is a paste. Add salt and pepper, mayonnaise, cilantro and lemon juice to taste. Spoon this tuna mixture into the halved egg whites. 6. Optionally, you can garnish your deviled eggs with some chives. 7. Chill the deviled eggs and keep them refrigerated until you are ready to serve them.

1 CARB

DEVILED EGGS

1 CARB

APPETIZERS & SIDES

CHEESE CRACKERS WITH PESTO DIP Ingredients

Instructions

For the Pesto Sauce: 3 cups fresh basil leaves 1 1/2 cups chopped walnuts 4 cloves garlic, peeled 1/4 cup grated Parmesan cheese 1 cup olive oil

1. Mix all ingredients in a blender. 2. Fry pancakes in melted butter in a non-stick pan over a medium heat. Turn over once the centre begins to bubble.

APPETIZERS & SIDES

Instructions

Ingredients

1. In a small bowl, combine olive oil, balsamic vinegar, salt and pepper. 2. Marinate mozzarella in dressing about 30 minutes. 3. Thread tomatoes, basil and mozzarella onto skewers. 4. Arrange on a platter and serve.

3 bamboo skewers 9 grape tomatoes 9 small basil leaves 12 mozzarella balls 2 tbsp olive oil 1 tbsp balsamic vinegar Salt and Freshly cracked black pepper

4 CARBS

MOZZARELLA BASIL TOMATO SKEWERS

3 CARBS

APPETIZERS & SIDES

GRILLED CHICKEN BRUSCHETTA Ingredients

Instructions

4 tbsp. extra-virgin olive oil Juice of 1 lemon, divided Kosher salt Freshly ground black pepper 1 tsp. Italian seasoning or dried oregano 4 boneless skinless chicken breasts, pounded to even thickness 3 slicing tomatoes, chopped 2 cloves garlic, minced 1 tbsp. freshly chopped basil 4 slices mozzarella Freshly grated Parmesan, for serving

1. In a small bowl, combine oil, half the lemon juice, 1 teaspoon salt, 1/4 teaspoon pepper, and Italian seasoning (or oregano) and whisk to combine. Transfer to a large re-sealable bag along with chicken; seal and refrigerate for 30 minutes. 2. Heat grill over medium-high then add chicken, discarding excess marinade. Grill until charred and cooked to an internal temperature of 165°, about 5 to 7 minutes per side. 3. Meanwhile, combine tomatoes, garlic, basil, and remaining lemon juice, and season with salt and pepper. While chicken is still on grill, top each breast with 1 slice mozzarella and cover until cheese is melted, 2 to 3 minutes. Top chicken with tomato mixture. 4. Garnish with Parmesan and serve.

APPETIZERS & SIDES

Instructions

Ingredients

1. Using your hands, gently mix together the beef, mustard, salt, onion powder and pepper. Form into 30 (golf ball size) meatballs.

2 lbs 93% beef 2 tbsp prepared mustard 1/2 tsp kosher salt 1/2 tsp onion powder 1/4 tsp black pepper 1 head butter lettuce 30 cherry tomatoes cheese slices mayo and/or mustard optional for serving

2. Heat a grill or grill pan to high heat and grill 3 minutes on each side, or until your desired doneness. v 3. Place on skewers with lettuce, cheese and tomatoes and serve with mayo and mustard for dipping.

1 CARB

BURGER BITES

4 CARBS

APPETIZERS & SIDES

TOMATO TUNA MELTS Ingredients

Instructions

1 can (5 oz) solid white tuna in water, slightly drained 2 tbsp light mayo 3 tbsp finely chopped celery 1 tbsp finely chopped red onion 1 tsp red wine vinegar 2 ripe tomatoes, halved 4 slices Cheddar cheese (2 1/2 oz total)

1. Preheat the oven to high and adjust the rack second from the top. Arrange the tomatoes on a baking tray, season with salt and pepper. 2. Combine the tuna salad ingredients in a small bowl. 3. Top each with 1/4 cup tuna salad and a slice of cheese. Bake the tomatoes until the cheese is melted, about 15 to 20 minutes.

MAIN COURSES

Instructions

Ingredients

1. Mix the ingredients for the dressing with a whisk or an immersion blender. Set aside in the refrigerator.

10 oz. chicken breasts 1 tbsp olive oil salt and pepper 5 oz. cherry tomatoes 7 oz. Romaine lettuce 1 oz. freshly grated parmesan cheese

2. Preheat the oven to 400°F (200°C). Place the chicken breasts in a greased baking dish. 3. Season the chicken with salt and pepper and drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 min or until fully cooked through. You can also cook the chicken on the stove top if you prefer. 4. Cut the cherry tomatoes and place over a bed of lettuce. Place the chicken on top. 5. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

Dressing: ½ cup mayonnaise 1 tbsp Dijon mustard ½ lemon, zest and juice 2 tbsp grated parmesan cheese 2 tbsp finely chopped filets of anchovies 1 garlic clove, pressed or finely chopped. (optional) salt and pepper

4 CARBS

CAESAR SALAD WITH CHICKEN

5 CARBS

MAIN COURSES

ARUGULA GOAT CHEESE SALAD Ingredients

Instructions

1 oz. pine nuts 4 oz. goat cheese 7 oz fresh arugula 1/2 tsp honey 1 tsp water salt and pepper

1. Let pine nuts roast in a pan for about 1 minute. Add honey and water to the pan and let it caramelize over the nuts for about 30 seconds. 2. Arrange the arugula on a plate and crumble the goat cheese over it. Add salt and pepper taste. 3. Toss the pine nuts with honey on top.

MAIN COURSES

Instructions

Ingredients

1. Set the oven to 375Â°. Wrap asparagus in bacon slices and put them on a baking dish. Let it bake for about 15 min until the bacon gets tight and crisp.

10 oz asparagus 4 slices of bacon 20 oz steak meat 1 oz. butter

2. Mix the ingredients for the chimichurri dip in a blender and add some salt. 3. Let a pan get hot on the stove. Add butter and wait until it melts. 4. Meanwhile rub salt and pepper into the steak meat. 5. When the pan with butter is hot enough place the steak meat and cook for a couple minutes on each side until the desired degree of doneness. 6. Serve steak, bacon wrapped asparagus with chimichurri dip on a plate or wooden board.

for the chimichurri dip: fresh parsley fresh thyme fresh cilantro 1/4 onion 2 garlic cloves 4 oz. olive oil salt

4 CARBS

STEAK WITH CHIMICHURRI DIP & BACON WRAPPED ASPARAGUS

2 CARBS

MAIN COURSES

KETO FISH CAKES WITH RED PEPPER SALSA Ingredients

Instructions

1 pound firm white fish (cod, haddock, snapper, grouper, tilapia) 2 tbsp grated parmesan cheese 2 tbsp sugar free mayonnaise 1 tsp dijon mustard 1/2 tsp Worcestershire sauce or coconut aminos 1 tsp Creole Seasoning 2 tbsp fresh chopped parsley 2 tbsp olive oil for frying

Fish Cakes: 1. Chop the fish into pieces about 1/2 inch in size.

For the Roasted Red Pepper Salsa: 1/2 cup chopped roasted red peppers 1/4 cup chopped fresh parsley 1/2 teaspoon minced fresh garlic 1 tbsp minced red onion 2 tbsp extra virgin olive oil 1 tsp lemon juice 1 tsp granulated erythritol sweetener

3. Heat the oil in a non stick sauce pan over medium high heat until shimmering.

2. Combine the chopped fish, parmesan, mayonnaise, mustard, Worcestershire, Creole seasoning and fresh parsley in a medium-sized bowl. Stir well until fully mixed.

4. Form the fish mixture into 8 patties, about 2 inches in diameter. 5. Fry the patties in batches for about 2 minutes per side, or until golden brown on the outside and cooked through. 6. Serve warm with the salsa from below. Salsa: 1. Combine the chopped peppers, parsley, garlic, onion, olive oil, lemon juice, and sweetener in a small bowl. 2. Stir well to mix.

POKE BOWL Instructions

Ingredients

1. Mix the ingredients for the dressing with a whisk or an immersion blender. Set aside in the refrigerator.

10 oz. chicken breasts 1 tbsp olive oil salt and pepper 5 oz. cherry tomatoes 7 oz. Romaine lettuce 1 oz. freshly grated parmesan cheese

4.5 CARBS

MAIN COURSES

1.5 CARBS

MAIN COURSES

SEARED AHI TUNA STEAKS Ingredients

Instructions

2 ahi tuna steaks 2 tbsp soy sauce 1 tbsp olive oil salt and black pepper, to taste dash of cayenne pepper (optional) green onions, for serving (optional) Salad greens, for serving (optional)

1. Cover tuna steaks with soy sauce, oil, salt, pepper, and cayenne. Marinate in a container or bag for ten minutes (or overnight), if you have time. 2. Heat a medium skillet on medium high until hot. 3. Sear tuna for 2.5 minutes on each side for medium rare (2 on each side for rare; 3 on each side for medium). 4. Slice into 1/2 inch slices and serve garnished with green onions and, if you wish, over a bed of salad greens with soy sauce.

MAIN COURSES

Instructions

Ingredients

1. Mix the ingredients for the dressing with a whisk or an immersion blender. Set aside in the refrigerator.

Alfredo Sauce:

2. Preheat the oven to 400Â°F (200Â°C). Place the chicken breasts in a greased baking dish. 3. Season the chicken with salt and pepper and drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 min or until fully cooked through. You can also cook the chicken on the stove top if you prefer. 4. Cut the cherry tomatoes and place over a bed of lettuce. Place the chicken on top. 5. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

1/4 cup Butter 2 cloves Garlic (minced) 1 cup Heavy cream 4 oz. Cream cheese (softened) 1/4 tsp Garlic powder 1/2 tsp Dried basil 1/4 tsp Black pepper 1/4 tsp Sea salt 1 cup Parmesan cheese (grated) Garlic Shrimp: 1/4 cup Butter 6 cloves Garlic (chopped) 1/4 tsp Red pepper flakes 1 pound Shrimp (peeled, deveined, tails optional) 1/2 tsp Sea salt 1/2 tsp Black pepper Zucchini Noodles: 3 medium Zucchini (spiralized) 1/4 cup Butter

5 CARBS

ZUCCHINI PASTA WITH SHRIMP & CREAMY ALFREDO SAUCE

4 CARBS

MAIN COURSES

BAKED SALMON WITH SALAD Ingredients

Instructions

1/2 pound fresh salmon 1 tbsp mustard 1 tbsp pesto fresh rosemary 1/2 lemon salad greens salt, pepper

1. Preheat the oven to 400Â° 2. Rub salmon with mustard and pesto, add salt and pepper. 3. Lay it out on a baking dish and add fresh rosemary and lemons on top. 4. Bake for about 20 min until the fish is well done. 5. Serve with salad greens and juice of remaining lemon.

LEMON GARLIC CHICKEN Instructions

Ingredients

1. Melt butter in a skillet over medium-high heat.

2 tbsp butter 3 skinless, boneless chicken breast halves 1 1/2 tsp salt 1 1/2 tsp ground black pepper 2 tbsp garlic powder 1 lemon (juiced)

2. Season chicken with salt and pepper, place in the melted butter. Cook chicken, flipping frequently, until browned, about 5 minutes. Sprinkle 1 tablespoon garlic powder over chicken. Flip and sprinkle 1 tablespoon garlic powder on second side. Cook each side for 2 minutes. 3. Pour lemon juice over each side of chicken and cook until no longer pink in the center, 5 to 10 minutes more.

4.5 CARBS

MAIN COURSES

NOTES