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What you need to doMix all the above ingredients together with a fork. Heat a skillet with oil (spread evenly in thepan.) Pour the ingredients into middle of heated pan and spread by turning pan slightly (as in acrepe.)Cook on medium heat 3 minutes on first side then flip with spatula and heat another 2-3 minutes.Place “crepe”/“wrap” on a plate and fill with additional ingredients (examples: hummus, pesto,lettuce, cheese, tomato, etc. Cooks up kind of like a pancake).Make a cut down the center if you wish and fold to make a sandwich, or simply fold over to wrap.Per Serving: ¾ Protein, 2 FatPreparation Time: 10 minutesCooking Time: 12 minutesServing Size: 1 wrapServes: 2Keto Recipes 21

Cauliflower Pizza CrustAn easy low-carb, gluten-free, high-antioxidant option for a delicious pizza meal. Gluten-free,low-carb, Paleo, and keto-friendly.What you need2 cups / 200 g cauliflower, grated1 cup / 96 g mozzarella cheese*, grated3 cloves fresh garlic or 1 tsp. / 3 g garlic powder2 Tbsp. / 4½ g fresh Italian herbs(basil, oregano, marjoram, rosemary, thyme)or 1 Tbsp. / 4½ g Italian seasoning1 large egg**2 tsp. / 10 ml olive oilKeto Recipes 22

What you need to doPreheat oven to 375 F/180 C. Spray pizza pan with olive oil. Mix all ingredients together in abowl.Pour mixture onto pizza pan sprayed with olive oil. Form into a circle, lightly spray top of crustwith cooking spray.Bake for 15-20 minutes at 375 F/180 C.Remove crust from oven, add toppings and broil for about 5 minutes, or until any added cheeseis melted.Suggested toppings:All natural tomato sauce; mix with tomato paste for thicker sauce (½ cup 1 vegetable exchange).Low moisture mozzarella or Parmesan cheese (1 oz / 30 g 1 protein exchange).Olives (5 -10 1 fat exchange), spinach (free).Per Serving: 1 Protein, 1 FatPreparation Time: 10 minutesBaking Time: 20 minutesServing Size: ¼ recipeServes: 4Keto Recipes 23

Arugula Endive Salad with Wine DressingA light, elegant side from a Clubmember. Vegan, gluten-free, low-carb, Paleo, and keto-friendly.What you need4 oz / 120 g arugula, rinsed2 medium heads curly endive,leaves separated and rinsed, chopped or torn⅓ cup / 35 g toasted walnuts2 Tbsp / 30 ml white wine2 Tbsp / 30 ml lemon juice½ tsp / 3 ml date or regular honey, or pure maple syrup½ tsp / 3 ml Dijon mustard½ tsp / 3 g sea salt or substitute (optional)¼ tsp / ½ g freshly ground black pepper¼ cup / 60 ml extra-virgin olive oilKeto Recipes 24

What you need to doMix the wine, lemon juice, honey/syrup, mustard, salt (if desired), and pepper in a blender.With the machine running, gradually blend in the oil. Season the vinaigrette to taste with moresalt and pepper, if desired.In a large bowl, combine the arugula, endive, and walnuts. Toss with ¼ cup of the vinaigrette tocoat; if desired, add more vinaigrette.Serve immediately.Any remaining vinaigrette can be saved in an airtight container in the refrigerator for 3 days andshould be brought up to room temperature before using.Per Serving: 1½ Fat, 1 VegPreparation Time: 15 minutesServing Size: 2 cups / 460 mlServes: 10Keto Recipes 25

Vegetable Salad with DressingThis can be a great salad for lunch or dinner. Just choose your favourite vegetable from the listand enjoy healthy and satisfying salad! Vegan-friendly, of course.What you need4 cups / 350 g chopped vegetables (from the list Spring Onions (Scallions)Pepper (Bell)TurnipTomatoFree Vegetables4 tsp / 20 ml Oil1 LemonKeto Recipes 26

What you need to doChoose vegetables from the lists. Dice or chop and add them to a salad bowl.Squeeze half a lemon and mix with oil for dressing.Use other lemon half for garnish.Per Serving: 1 Fat, 1 VegPreparation Time: 7 minutesServing Size: 1 cup / 100 g as many Free Vegetables as you likeServes: 4Keto Recipes 27

Chicken Salad in a JarThis salad-in-a-jar is a low-carb meal-in-one for one. Gluten-free, Paleo, and keto-friendly.What you need2 tsp. / 10 ml olive oil1 Tbsp. / 15 ml vinegar1 tsp. / 5 ml pesto1 strip turkey bacon,preferably pastured and uncured, chopped¼ cup / 30 g chickenpreferably pastured, cut into bite-sized pieces¼ cup / 60 ml celery, chopped¼ cup / 60 ml cucumber, chopped2 medium radishes, julienned5 cherry tomatoes1 egg, preferably organic omega-3 or pastured, hard-boiled and choppedKeto Recipes 28

2 tsp. / 5 g feta cheese1 cup / 56 g lettuce or baby greensWhat you need to doBlend together first three ingredients as a dressing, and place at the bottom of a pint/480-mlmason jar. In a large non-stick pan over medium heat, cook the bacon and set aside.In the same pan, sauté the chicken pieces until cooked through, 5-10 minutes.Layer meat, egg, and cheese alternately with vegetables in the jar, ensuring the lettuce or greensdo not touch the dressing.Per Serving Protein, 1 VegPreparation Time: 10 minutesCooking Time: 10 minutesServing Size: 1 8-oz jar or 1 cupServes: 2Keto Recipes 29

Steamed Asparagus with MustardCelebrate the flavors of spring with fresh asparagus and chives in a spicy and tangy mustard sauce(with a vegan, low-carb, Paleo, and keto-friendly option).What you need10 oz / 280 g fresh asparagus (approximately 480 ml)Mustard Chive Sauce¼ cup / 60 ml full-fat coconut milk (not beverage)1 tsp / 5 ml of Dijon mustard1 Tbsp. / 5 g fresh or dried chives, choppedGround black pepper to tasteKeto Recipes 30

What you need to doBring 2 inches / 1 cm of water to a boil in a medium saucepan. Wash the asparagus and take eachstalk and gently bend it. The stalk will break where the woody part ends, so you get the tenderestpart of the asparagus.Place the asparagus in a steamer and cover the pan with a lid, leaving a little room for steam toescape. Steam the asparagus until it’s bright green and crisp tender: for very thin asparagus cookfor 6-9 minutes, for thicker asparagus steam for 8-11 minutes.Mustard Chive SauceWhile the asparagus is steaming, start the sauce. In a small dish, mix together the flour and oilthoroughly. In a small saucepan, combine the milk along with the mustard and chives, seasoningwith black pepper to taste.Heat over low heat until the sauce starts to steam (not boil).Whisk or stir in the flour-oil mixture, and stir constantly until the sauce shows a sheen and stopsthickening.Remove the asparagus from the steamer using tongs, and place it on a platter. Drizzle the sauceover the asparagus and serve hot.Per Serving: 1 Fat, 1 VegPreparation Time: 5 minutesServing Size: 1 cup / 240 mlServes: 2Keto Recipes 31

Ginger Root Beans and WalnutsYou may know green beans as ‘snap beans,’ ‘French beans,’ ‘string beans,’ ‘runner beans,’ or‘Baguio beans’. As varied as the name may be, the same applies to the many ways you can cookthem. You can steam, boil, stir-fry, or bake green beans, and; season and accent them in whateverway you desire. This recipe is a twist on a popular classic. Vegan-friendly, low-carb, Paleo, andketo-friendly!What you need1 tsp. / 2 g ginger root, grated1 clove garlic, finely minced¼ cup / 30 g walnuts, halved2 cups / 220 g green beans, trimmed2 Tbsp. / 30 ml lime juice2 tsp. / 10 ml coconut oil or olive oilSalt or substitute, to tasteKeto Recipes 32

What you need to doPreheat your oven to 245 F / 120 C.Place walnut halves on a baking tray and brown lightly in oven, taking care to avoid burning –overall, about 15 minutes.Remove the hot baking tray from oven, and set aside to cool. Steam the green beans in asaucepan until crisp-tender. Remove from heat. Add garlic, ginger, walnuts, lemon or lime juice,oil, and salt or substitute (if desired), and toss well to coat nuts and beans with seasons.Transfer to a serving bowl or divide into single portions.Per Serving: 1 Fat, 1 VegPreparation Time: 20 minutesCooking Time: 10 minutesServing Size: ½ cup / 120 mlServes: 2Keto Recipes 33

Corned Beef and CabbageThis is the ultimate St. Patrick’s day treat, and once the bane of the health-conscious. Watch howquickly it turns into one of the healthiest meat dishes you will ever love! Gluten-free, low-carb,Paleo, and keto-friendly.What you need2 lbs / 900 g extra-lean grass-fed beef brisket, raw½ cup pickling spice (no sodium, nitrites, saltpeter)or 1 whole allspice berries or ½ tsp / 4 g ground allspice1 Tbsp whole mustard seeds (brown or yellow)1 Tbsp coriander seeds1 Tbsp red pepper flakes1 Tbsp whole cloves1 Tbsp whole black peppercorns or 10 juniper berries6 cardamom seeds or ½ tsp ground cardamom6 large bay leaves, crumbled1 tsp dill seedsKeto Recipes 34

2 teaspoons ground ginger½ tsp ground mace½ stick cinnamon½ gallon / 2 litres water½ cup / 120 ml raw beet juice, warm (optional)1 Tbsp / 14 ml blackstrap molasses2 large carrots3 small white onions1 medium head cabbageWhat you need to doPlace the brisket in a large pot or Dutch oven. Add the water, molassese, and salt or substitute(if desired), stirring to combine. Place all the seeds, berries and bay leaves in a piece ofcheesecloth and tie with a piece of cooking twine; if using any ground spices, stir them into theliquid. Add the cheesecloth. Place the pot over high heat and bring to a boil.Reduce heat to medium-low, cover, and simmer for 2 hours.Meanwhile, quarter the onions, cut the carrots into 1-inch / 2½-cm chunks, and slice the cabbageinto 2 2-inch / 5 5 cm pieces.When the beef has reached the 2-hour mark, add the vegetables to the pot, and simmer foranother 30 minutes, or until all ingredients are tender.Remove the vegetables from the pot and lay on a serving dish in a circle. Remove the brisket fromthe pot, and thinly slice across the grain.Place the slices in the center of the serving dish, or if a pink colour is desired, soak the slices in amixture of 1 cup of the cooking liquid and raw beet juice for 5 minutes before placing on theserving dish.Serve hot with your favourite mustard or horseradish sauce. Leftovers can be enjoyed insandwiches (2 bread slices 2 carb servings) or alongside potatoes (½ cup 1 carb serving).Per Serving: 2 Protein, 1 VegPreparation Time: 30 minutesCooking Time: 2½ hoursServing Size: 2 oz / 60 g beef 1 cup / 240 ml vegetablesServes: 16Keto Recipes 35

Beef & Broccoli Stir-FryA beloved restaurant combination that you can make at home with a lot of taste. .What you need½ lb. / 230 g boneless lean beef (e.g., sirloin),preferably organic pastured, cut into bite-sized piecesor fatty cut (e.g., porterhouse) for keto version1 Tbsp. / 5 ml olive or sesame oil1 Tbsp. / 8 gm sesame seeds¼ cup / 30 gm whole wheat, arrowroot, brown riceor quinoa flouror 2 tsp / 10 ml kudzu, dissolved in 2 Tbsp / 30 ml cold water for keto version1¼ cups / 300 ml vegetable broth, preferably MSG-free/low-sodium2 Tbsp. / 30 ml soy sauce, preferably organic MSG-free/low-sodium¼ tsp. / ½ gm chopped fresh ginger root1 clove garlic, minced4 cups / 350 gm chopped fresh broccoliKeto Recipes 36

What you need to doIn a small bowl, stir together flour or kudzu slurry, broth, and soy sauce until well-blended.In a large non-stick skillet over high heat, heat oil with sesame seeds. Add beef and stir-fry for 2to 4 minutes, or until browned.Stir in broth mixture, ginger, garlic, and broccoli. Bring to a boil, then reduce heat. Simmer 5 to10 minutes, or until sauce thickens.Serve over brown rice or quinoa (⅓ cup / 100 gm 1 carb serving).Per Serving: 2 Protein, 1 Fat, 1 VegPreparation Time: 15 minutesCooking Time: 15 minutesServing Size ¾ cup / 100 gServes: 4Keto Recipes 37

Rainbow Shish KebabsThe ultimate barbecuer's delight, full of protein, antioxidants, colour, and flavour.What you need3 Tbsp / 45 ml olive oil1 Tbsp / 15 ml lemon juiceSalt or substitute to tasteRosemary to taste½ tsp / 1¼ g ground black pepper1½ lbs / 680 g (total) meator meaty plant-based proteins of varying colors Skinless chicken or turkey, white or dark meat Lean beef, pork, and/or wild game, cut into bite-sized pieces Fatty beef cut such as porterhouse (for a keto version), cut into bite-sized pieces Organic tofu and/or tempeh and SeitanKeto Recipes 38

4 cups / 300 g mushrooms of various types (button, crimini, oyster, portabella,exotic edibles), cut into bite-sized pieces4 cups / 600 g cherry tomatoes of varying colours (red, orange, yellow, purple)or 5 firm medium (4 oz / 120 g each) heirloom or regular tomatoes, cut into cubes6 fresh garlic cloves, mashed4 sweet bell peppers of varying colors (red, orange, yellow, purple3 red/purple and/or yellow onions, cut into 1-inch/2½-cm squares1 medium zucchini/courgette, sliced into ⅛-inch/¼-cm roundsWhat you need to doCombine ⅓ of the olive oil with the lemon juice, mashed garlic, salt/substitute, rosemary, andground black pepper. Pour this mixture over meat/plant-proteins, tomatoes, sweet peppers,onion, and zucchini. Marinate in the refrigerator for 2 hours. Piece together skewers of themarinated ingredients. Heat pan with 2 tablespoons of olive oil and put skewers on it, turningevery 5 minutes. Serve.Per Serving: 3 Protein, 1 VegPreparation Time: 45 minutesCooking Time: 15 minutesServing Size: 2 shishkebabsServes: 8Keto Recipes 39

Shrimp and Herb SaladWhat could be better than a delicious salad for a light lunch or refreshing dinner? Paleo and ketofriendly.What you need1 lb / 454 g medium shrimp, peeled and deveined⅜ tsp / 2¼ g kosher salt, divided3 Tbsp / 45 ml olive oil2 Tbsp / 30 ml fresh lemon juice¼ tsp / ½ g freshly ground black pepper5 cups / 240 g mixed salad greens2 medium yellow summer squashes (courgettes), shaved¼ cup / 10 g fresh basil leaves, coarsely chopped2 Tbsp / 4 g fresh oregano leaves, coarsely choppedKeto Recipes 40

What you need to doHeat a large non-stick skillet over medium high heat. Brush with 1 tablespoon/ 15 ml olive oil.Sprinkle shrimp evenly with ⅛ tsp salt. Add to pan; cook 2 minutes on each side until done. Setaside to cool. In a medium bowl, whisk together lemon juice and pepper with remaining oil andsalt.In a large bowl, combine greens, shaved squash, basil, and oregano. Add oil mixture tovegetables, and toss gently. Divide salad mixture evenly among 4 plates, and top with shrimp.You can substitute previously frozen peeled and deveined shrimp, but fresh peeled, deveinedshrimp are available at most chain stores that have seafood counters. As an accompanying treat,rub a cut garlic clove over 4 slices toasted baguette; sprinkle with grated Parmesan cheese, andbroil/grill until cheese melts. If using whole grain baguette, each ¼-inch / ½-cm baguette slice 1 teaspoon / 1¾ g cheese .¼ carb exchange; if using low-carb Paleo baguette, each ½-ounce /15-gram crostini 1 fat exchange.Per Serving: 3 Protein, Free VegPreparation Time: 15 minutesCooking Time: 5 minutesServing Size: 1¼ cups / 300 ml vegetables 3 oz / 85 g shrimpServes: 4Keto Recipes 41

Spring TenderloinDelectible lean tenderloin smothered in fresh spring vegetables and antioxidant-rich sauce makesa delicious dinner that will nourish both your body and soul! Paleo and keto-friendly.What you need½ lb. / 230 gm beef tenderloin, extra-lean grass-fed/pasture1 cup / ½ liter organic reduced sodium beef stock2 carrots, peeled and halved lengthwise8 scallions/spring green onions, cut into 3-inch / 7½ cm pieces½ red bell pepper (cut into 8 strips)8 asparagus spears, trimmed½ zucchini, sliced into ½-inch/1-cm-thick rounds1 Tbsp. / 15 ml olive oil2 cloves fresh garlic, minced1 tsp. / 1½ gm fresh or dried rosemary leaves¼ cup / 60 ml dry red wineKeto Recipes 42

What you need to doPreheat broiler/oven grill. Pour beef stock in medium saucepan. Boil until reduced to 1 cup / 0.25liter, about 20 minutes. Set aside. Steam carrots for 5 minutes, then remove from heat and rinseunder cold water. Arrange carrots, bell pepper, scallions, asparagus and zucchini in single layeron large baking sheet. (Stock and vegetables can be prepared 4 hours ahead; cover separatelyand refrigerate). Heat 2 tsp. / 10 ml of olive oil with garlic and rosemary in a heavy large skilletover medium-high heat. Add steaks; cook to desired doneness, about 4 minutes per side formedium-rare. Transfer steaks to plate; tent with aluminium foil to keep warm. Add dry red wineto same skillet. Boil until red wine is reduced to 1 tablespoon, scraping up browned bits, about 3minutes. Add reduced stock and bring to boil. Remove from heat. Meanwhile, brush vegetableslightly with 1 tsp. / 5 ml olive oil. Broil vegetables until crisp-tender, 2-3 minutes per side. Placesteaks onto plates and spoon vegetables atop. Spoon sauce over vegetables and steak and serve.Per Serving: 3 Protein, Free VegPreparation Time: 15 minutesCooking Time: 5 minutesServing Size: 1¼ cups / 300 ml vegetables 3 oz / 85 g shrimpServes: 4Keto Recipes 43

Shrimp, Scallop, and Haddock casseroleAn easy seafood casserole with much-loved flavors. Gluten-free, low-carb, Paleo and ketofriendly.What you need½ lb / 230 g shrimp½ lb / 230 g scallops½ lb / 230 g haddock¼ cup / 60 ml whole grain breadcrumbsor ⅓ cup / 80 ml almond meal for a Paleo/keto version2 Tbsp / 30 ml lemon juice1 Tbsp / 15 ml garlic, minced¼ tsp / 1 ml ground black pepper2 Tbsp / 30 ml butter, softened1 Tbsp / 15 ml lemon zest, gratedKeto Recipes 44

What you need to doPreheat oven to 400 F / 200 C. Place shrimp, scallops and haddock in casserole dish. Mix togetherbreadcrumbs/almonds with lemon juice, garlic, pepper, and butter. Sprinkle over shrimp,scallops and haddock. Sprinkle lemon zest over breadcrumb/almond mixture.Bake for 30 minutes, or until cooked through.Per Serving: 3 ProteinPreparation Time: 45 minutesBaking Time: 45 minutesServing Size: ¾ cup / 170 mlServes: 4Keto Recipes 45

Lemon Tuna SteakA light and nutritious tasty steak. Keto friendly.What you need4 oz / 120 gm fresh tunaJuice of 1 lemon2 tsp / 10 ml olive oil1 onion, finely chopped3 cloves garlic, finely choppedWhat you need to doSoak the tuna in lemon juice for about 30 minutes. Heat olive in a non-stick pain on medium-highheat. Add chopped onion and garlic and sauté till golden brown, about 5 minutes. Add the tunaand toss gently. Cook over low heat. Add salt or substitute to taste.Keto Recipes 46

Per Serving: 0 Carb, 2 Protein, 0 FatPreparation Time: 20 minutesCooking Time: 20 minutesServing Size: 2 oz / 60 g tunaServes: 2Keto Recipes 47

Truly Simply TunaA bright and colourful medley of bell peppers, onions,

Keto Recipes 15 Simple Almond-Flaxseed Crackers Elegant, flavorful, nourishing—and deceptively simple! Gluten-free, low-carb, vegan, Paleo, and keto-friendly, with an option for raw. What you need ¼ cup / 42 g whole flaxseeds ½ cup /120 ml warm water 1½ Tbsp. / 28 ml olive oil ½ tsp. / 2½ ml 2 cups / 280 g almonds