Transcription
Keto Adapted Cookbook Volume 2Copyright 2016 by Maria Emmerich and Craig EmmerichAll rights reserved. No part of this book may be reproduced or transmitted in any form or by any means withoutwritten permission of the author.Published by Maria and Craig Emmerich.
KETO ADAPTEDCOOKBOOKVolume 2Maria and Craig Emmerich
Thank YouI want to dedicate this book to you, yes you. It is because ofyou and your support that has made this all possible. About 4months after we adopted our baby boys, my husband, Craig,lost his job. We kept this secret for awhile. it was such a scarytime for us and Craig didn’t want to feel like he was failinghis family. But thanks to all of you, my boys have the beststay-at-home dad EVER! It is because of all of your supportwith purchasing my books and pantry items from my astorethat helps keep us going.I once heard someone say, “If you want to hear God laugh,tell him what you have planned!” That statement couldn’thave been more true for the past few years of my life. I wastotally a planner, and the more I tried to control how thingshappened, the more frustrated I got. All of the trials I havegone through helped push me in the right direction to mynutrition business.Thank you. thank you . thank you. from Maria, Craig,Micah and Kai!
ContentsThank You. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5BREAK”FASTS”Eggs Florentine Casserole. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Pizza Deviled Eggs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Open Faced Breakfast Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12Gyro Breakfast Patties. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13Dairy Free & Nut Free Pancakes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14Chocolate French Toast. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15SAUCES AND CONDIMENTSGreen Goddess Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18Dairy Free Hollandaise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19Keto Tortilla Wraps. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20Red Chile Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21RED CURRY DIPPING SAUCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Cilantro Lime Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Dairy Free Ranch Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24Buffalo Wing Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25Dairy Free Chocolate Drizzle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26Dairy Free Cinnamon Syrup. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27Keto Egg Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28SIDE DISHESParmesan Basil Asparagus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32Buffalo Chicken Wings. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Halibut Red Curry. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34Asparagus Cobb Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35CREAMY CHICKEN SOUP. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36MAIN DISHESSalmon with Crispy Skin. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40Crab Claw Curry “Rice”. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41Kentucky Hot Brown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42Camaron en Chile Rojo (Shrimp in Red Chile). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44Shrimp Arrabbiata . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45Halibut with Spring Saladghhhggyh. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46Walkin Tacos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47Deep Dish Dutch Baby Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48Open-Faced Chicken Pesto Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49Chicken with Mushroom Gravy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50Filet Mignon With Olive Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51TANDOORI GRILLED SHRIMP WITH RED CURRY DIPPING SAUCE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52Cilantro Lime Pork Chops. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Cilantro Lime Slow Cooker Pork Short Ribs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54Hot and Spicy Chicken Chorizo Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55Trout Provencale en papillote . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56Lamb and Mushroom Kabobs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57DESSERTSMexican Chocolate SemiFreddo. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60Chocolate Cheesecake Trifle. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61Chai Tea Breakfast Custard. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62Vanilla bean cupcakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63Chocolate Angel food Cake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64Easy Flourless Cookies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65MEAL PLANSMeal Plan Week 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68Day 1. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68Day 2. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68Day 3. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68Day 4. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68Meal Plan Week 1 cont. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69Day 5. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69Day 6. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69Day 7. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69Grocery List Week 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70Meal Plan Week 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72Day 1. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72Day 2. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72Day 3. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72Day 4. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72Meal Plan Week 2 cont. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73Day 5. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73Day 6. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73Day 7. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73Grocery List Week 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74Keto-Adapted.com . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
Break”Fasts”
Eggs Florentine Casserole1 Preheat oven to 350 degrees F. Place the pork in a cast iron skilletand sauté in 1 tablespoon paleo fat while crumbling. Sauté untilcooked through, about 5 minutes. Add the onion and garlic,sauté another 2 minutes. Add 1 ½ teaspoon salt and 1 teaspoonpepper.Prep Time: 5 minutesCook Time: 25-45 minutesServings: 41 pound ground pork1 tablespoon paleo fat or butter for frying1/4 cup onion diced2 cloves garlic minced or 2 teaspoons2 1/2 teaspoons sea salt fine grain, divided2 teaspoons fresh ground black pepperdivided1 cup spinach or other greens1 cup basil leaves whole leaves1 slice tomato ¼ inch thick8 eggsbasil leaves garnish with this additionalingredientNutritional Info (per serving)Calories491Fat38g71%Protein32g26%10 - Break”Fasts”Carbs4g3%Fiber1g2 Place the ground pork mixture into the bottom of a 9 inch piepan. Crack 8 eggs into a dish and whisk until well combined.Add 1 teaspoon salt and pepper. Add the spinach and 1 cup basilto the eggs. Pour egg mixture over the pork into the pie pan.Slice the tomato into ¼ inch thick slices and top the eggs withthe tomato. Place in oven to bake for 30-35 minutes or until eggsare set in the middle. Garnish with basil leaves.
Pizza Deviled Eggs1 Place eggs in a large saucepan and cover with cold water. Bringthe water to a boil, then immediately cover the pan and removeit from the heat. Allow the eggs to cook in hot water for 11minutes.Prep Time: 5 minutesCook Time: 11 minutesServings: 412 large eggs1 cup mayonnaise (paleo or homemade)1 teaspoon pizza sauce2 teaspoons italian seasoning plus extra forgarnish1/2 teaspoon crushed red pepper flakesplus extra for garnishGARNISH:2 After 11 minutes, drain the hot water and rinse with very coldwater for about a minute or two to stop the cooking process. Peelthe boiled eggs and cut them in half lengthwise. Remove theyolks and place them in food processor. Blend the egg yolks untilthey are the texture of very fine crumbles. Add the mayonnaise,pizza sauce, Italian seasoning, red pepper flakes and salt, pureeuntil smooth. Fill the egg white halves with the yolk mixture.Garnish each egg with mini pepperonis, Italian seasoning andred pepper flakes.3 Keep leftover deviled eggs in an airtight container in the fridgefor 3 days.Pepperoni mini (omit for vegetarian)BUSY FAMILY TIP: I keep adozen hard-boiled eggs in myfridge at all times. My boyswho are four and six love tohelp me in the kitchen andpeeling eggs is one of thethings they can do withoutmy constant attention so I canprepare other food.Nutritional Info (per Fiber0gBreak”Fasts” - 11
Open Faced Breakfast Sandwich1 Heat oven to 400 F. Lightly grease medium baking dish; placemushroom caps in dish, gill-side down. Season with salt andpepper.Prep Time: 10 minutesCook Time: 20 minutesServings: 12 medium Portobello mushrooms stemsremoved and choppedsea salt and pepper to taste fine grain2 slices bacon2 large eggs fried2 tablespoons hollandaise dairy-free(recipe on page 19)Nutritional Info (per serving)Fat45g80%Protein24g19%Carbs2g1%12 - Break”Fasts”3 Place the bacon in a skillet and fry until crispy. Remove frompan and fry 2 eggs in the bacon grease. Season with a touch ofsalt and pepper. Once the whites are set and the yolks are runny,remove from skillet.4 Place mushroom caps gill side up on plates; top with greens, aslice of tomato, fried egg, bacon and drizzle with hollandaise.TOPPINGS:Calories5092 Bake mushroom caps 15-20 mins or until tender but not limp,turning once.Fiber0.4g
Gyro Breakfast Pat ties1 Place the ground lamb, ground pork fat, onion, garlic, salt andspices in a large bowl. Mix well to evenly combine all the ingredients.Prep Time: 8 minutesCook Time: 5 minutesServings: 122 Using your hands, form into twelve 3-inch-round patties.1/2 pound ground pork fat3 To cook, heat 1 tablespoon of lard or coconut oil in a large panover medium heat. Sauté for 3 to 5 minutes per side or untilcooked through.1/4 cup red onion diced4 Serve with the keto dipping sauce of your choice, if desired.2 1/2 pounds bulk ground lamb sausage(or beef)2 teaspoons sea salt2 teaspoons fresh ground black pepper1 teaspoon ground dried oregano1 teaspoon garlic mincedlard or coconut oil, for the panKeto dipping sauce of choice optionalBUSY FAMILY TIP: Make adouble batch of this recipeand store the cooked patties inthe fridge or freezer for easybreakfasts on the go. Cookedpatties will keep in the fridgefor 5 days and in the freezerfor 6 months.Nutritional Info (per Fiber0.3gBreak”Fasts” - 13
Dairy Free & Nut Free Pancakes1 Place all the ingredients, except the coconut oil in a blender andcombine until very smooth.Prep Time: 4 minutesCook Time: 4 minutesServings: 22 large eggs hard boiled and peeled2 Heat a 1/2 tablespoon of coconut oil on a “healthified” non-stickpan to medium heat. Once hot, pour 1/4 the batter onto theskillet at a time. Fry until golden brown, about 2 minutes, thenflip and cook until done. Remove from skillet and repeat withremaining coconut oil and batter.2 large eggs3 Serve with Dairy Free Cinnamon Syrup (recipe on page 27)2 tablespoons Confectioners Swerve (or afew drops of stevia glycerite or flavoredstevia such as vanilla/english toffee)1 teaspoon cinnamon1 teaspoon vanilla extract1/4 teaspoon sea salt fine grain1/4 teaspoon baking powdercoconut oil for fryingNutritional Info (per 14 - Break”Fasts”Fiber1g
Chocolate French ToastPrep Time: 5 minutesCook Time: x minutesServings: 7 (2 slices per)1 batch Chocolate Angel Food Cake sliced(recipe on page 64)5 large eggs1 Cut the cake into 1 inch thick slices. In a medium bowl, mix theeggs and almond milk and the salt.2 Heat a skillet to medium-high heat, greased with coconut oil.Dip each slice of angel food cake into the egg mixture.3 Place on skillet and fry on each side until golden brown. Drizzle with my homemade Keto Syrup (recipe on page 27) or myChocolate Sauce (recipe on page 26).1 cup unsweetened almond milk cashew(or hemp milk if nut free)1/2 teaspoon sea salt fine graincoconut oil for fryingNutritional Info (per %Fiber2gBreak”Fasts” - 15
Sauces andCondiments
Green Goddess DressingPrep Time: 5 minutesCook Time: 0 minutesServings: 41/3 cup mayonnaise store-bought orhomemade1 Meanwhile make the sauce. Place all the ingredients except thebroth in a blender or large bowl and combine until smooth.2 Add just enough broth to thin to the desired consistency. Store inan airtight container in the refrigerator for up to 1 week. Shakewell before using.1 tablespoon coconut vinegar1 tablespoon chives and/or scallions, finelychopped1/2 teaspoon anchovy paste (about 1/3 ofan anchovy), or 1/4 teaspoon coarsesalt for vegetarian2 teaspoons lemon juice1/8 teaspoon fresh ground black pepper1/4 teaspoon garlic mincedNutritional Info (per serving)1-2 tablespoons chicken bone brothhomemade or boxed chicken broth tothin the dressing (or veggie broth)Calories13918 - Sauces and 1g
Dairy Free HollandaisePrep Time: 3 minutesCook Time: 5 minutesServings: 43 egg yolks2 tablespoons lemon juice1 tablespoon Dijon mustard3/4 cups unsalted butter melted organicor melted bacon fat or duck fat if dairysensitive1/2 tsp sea salt1 Make hollandaise sauce: In the bottom of a double boiler or ina medium saucepan, bring 1 in. of water to a simmer over highheat and adjust heat to maintain simmer. Put egg yolks, lemonjuice, and mustard in top of a double boiler or in a round-bottomed medium bowl and set over simmering water. Whisk yolkmixture to blend.2 Whisking constantly, add butter in a slow, steady stream (itshould take about 90 seconds). Cook sauce, whisking, until itreaches 140 , then adjust heat to maintain temperature (removefrom simmering water if necessary). Add salt, pepper, and cayenne and continue whisking until thick, about 3 minutes. Adjustseasonings to taste. Remove from stove and set aside.1/8 tsp fresh ground black pepperNutritional Info (per 1%Fiber0gSauces and Condiments - 19
Keto Tortilla Wraps1 Place the eggs, peeled hard boiled eggs, salt and herbs in a blender and combine until very smooth and there are no lumps.Prep Time: 4 minutesCook Time: 4 minutesServings: 222 large eggs4 Once the pan is hot. Add the eggs and whirl the pan to spreadthe eggs into a very large and thin crepe. Let the eggs set for 3-4minutes or until cooked through.2 large hard boiled eggs1/2 teaspoon sea salt2 tablespoons green onionsOPTIONAL: fresh chopped Herbs ofchoice. Cilantro, green onion, etc.1/2 tablespoon coconut oilHeat a crepe pan or non-stick pan with the oil to medium-low heat.3 While that is heating scramble the eggs with salt and any herbsyou prefer in a small bowl until well combined.5 Remove wrap from the pan, sliding it onto a plate to cool. Oncecool, drizzle with keto dressing of your choice (drizzling is easierthan spreading, which often breaks the wrap).6 Fill with lettuce and fillings of your choice. Wrap up like a tortilla and enjoy! Store extras in an airtight container in the fridgefor up to 3 days.Nutritional Info (per serving)Calories17220 - Sauces and CondimentsFat13g68%Protein13g30%Carbs1g2%Fiber0.5g
Red Chile Sauce1 To the blender, add the red fresno peppers, habaneros, juice of2 key limes, oil and salt to taste. Pulse or blend until desiredconsistency. Taste for salt.Prep Time: x minutesCook Time: x minutesServings: 44 red fresno peppers stems removed2 to 3 habanero peppers stems removed2 key limes juice2 tablespoons MCT oil or any mild tastingoilsea salt and pepper to taste to tasteNutritional Info (per er2gSauces and Condiments - 21
RE D CURRY DIPPING SAUCEPrep Time: 5 minutesCook Time: 15 minutesServings: 61 Make the dipping sauce by placing all the ingredients in a smallsaucepan and heat on medium-high for 15 minutes or until saucehas thickened a bit. Remove from heat and set aside.2/3 cup coconut milk1 teaspoon Thai red curry paste1/3 cup chicken bone broth or chicken stock(homemade or boxed will work)2 tablespoons cilantro leaves and stems fresh1 tablespoon basil leaves fresh1 tablespoon fish sauce1 teaspoon garlic minced; or one cloveminced1 teaspoon fresh ginger finely chopped1 tablespoon lemon juice or lime1/4 teaspoon sea salt1/2 teaspoon fresh ground black pepper1/2 teaspoon stevia glycerite (optionalsweetness)22 - Sauces and CondimentsNutritional Info (per ber0.3g
Cilantro Lime SaucePrep Time: 5 minutesCook Time: 0 minutesServings: 61 Placing all the sauce ingredients in a food processor and pureeuntil very smooth. Store in an airtight container in the refrigerator for up to 1 week. Shake well before using.1 cup mayonnaise (or sour cream if notdairy-sensitive and/or egg-free)1/4 cup fresh cilantro finely chopped1/4 cup lime juice2 tablespoons fresh ginger grated2 tablespoons chives chopped, fresh1 teaspoon garlic finely chopped1 jalapeño peppers seeded and coarselychopped1/2 teaspoon sea saltNutritional Info (per Fiber0.2gSauces and Condiments - 23
Dairy Free Ranch Dressing1 Place all the ingredients a large jar and shake vigorously untilwell combined.Prep Time: x minutesCook Time: x minutesServings: x2 Cover and refrigerate for 2 hours before serving (it will thickenup as it rests).1 cup organic mayo3/4 cup beef bone broth or chicken/veggiebroth, boxed will work1/2 teaspoon dried chives1/2 teaspoon dried parsley1/2 teaspoon dried dill weed1/4 teaspoon garlic powder1/4 teaspoon onion powder1/8 teaspoon sea salt1/8 teaspoon fresh ground black pepperNutritional Info (per 1%Fiber0.2g24 - Sauces and Condiments
Bu f falo Wing Sauce1 Combine the hot sauce, oil, vinegar, cayenne pepper, garlic powder, and salt in a pot and place over medium heat. Bring to asimmer while stirring with a whisk. As soon as the liquid beginsto bubble on the sides of the pot, remove from heat, stir with thewhisk, and set aside for use.Prep Time: 5 minutesCook Time: 5 minutesServings: 82/3 cup hot pepper sauce no sugar1/2 cup coconut oil or butter if not dairysensitive1 1/2 tablespoons coconut vinegar or applecider vinegar1/4 teaspoon cayenne pepper1/8 teaspoon garlic powdersea salt to tasteNutritional Info (per %Fiber0gSauces and Condiments - 25
Dairy Free Chocolate DrizzlePrep Time: 2 minutesCook Time: 5 minutesServings: 82 ounces unsweetened baking chocolatechopped fine2 tablespoons coconut oil3/4 cup coconut milk full-fat1 In a medium-sized saucepan or double boiler, melt the chocolateand coconut oil until the mixture is melted and smooth overmedium-low heat. Stir in the coconut milk, natural sweetener,stevia, and salt. Continue to cook, stirring constantly, until itbegins to boil, then remove the pan from the heat and add thevanilla bean seeds and almond extract. It will thicken as it cools.2 Once cooled, transfer to a jar. Seal and store in the fridge for upto 2 weeks.1 cup Confectioners Swerve1 teaspoon stevia glycerite1/4 teaspoon sea salt1 teaspoon vanilla bean split lengthwiseand seeds scraped, or 1vanilla extract,about 6 inches long1/2 teaspoon almond extract26 - Sauces and CondimentsNutritional Info (per iber2g
Dairy Free Cinnamon Syrup1 Place all the ingredients in a heat-safe bowl and heat until coconut oil is melted. Stir well and use over pancakes. If it hardens,reheat until liquid.Prep Time: x minutesCook Time: x minutesServings: x1/2 cup coconut oil liquid1/4 cup Confectioners Swerve1-2 teaspoons ground cinnamon1 teaspoon maple extract or vanilla extractsea salt a pinchNutritional Info (per Fiber0.2gSauces and Condiments - 27
Keto Egg Bread1 Preheat the oven to 325 degrees F. Separate the eggs (save theyolks), and whip the whites for a few minutes until VERY stiff(I use a stand mixer on high for a few minutes).Prep Time: 10 minutesCook Time: 30 minutesServings: 102 Gently mix the protein powder into the whites. Then slowly foldthe softened cream cheese (or reserved eg
KETO ADAPTED COOKBOOK Volume 2 Maria and Craig Emmerich. Thank You I want to dedicate this book to you, yes you. It is because of you and your support that has made this all possible. About 4 months after we adopted our baby boys, my husband, Craig, lost his j
