Transcription
KETOTHERECIPE COOKBOOKRecipes by:Dawn Martenz
Functional Formularies KETO Meal Replacementis entirely organic, whole-foods based with eachingredient sourced from the highest quality growers.It provides a wonderful foundation for a number ofdelicious recipes as the product base starts with a2.43:1 ketogenic ratio.enezDawn MartI have developed a broad range of recipes to beused throughout the day. From smoothies and fatbombs, to finished dinner solutions and desserts.In all these recipes, the base Functional Formularies KETO Meal Replacement provides theketogenic foundation and each recipe simply adds a few keto-friendly ingredients to createsome wonderful meals for you and your family to enjoy.For your convenience, the nutritional values for each serving were provided as well as theentire batch so you can divide the recipes to fit your individual needs.I hope you enjoy these nutritious, whole-foods based ketogenic meals as much as I haveenjoyed creating them.CONTENTSAvocado Ginger SmoothieSpice MuffinsGreen Goddess DressingCauliflower Mac & CheeseTahini DressingHerb Cheese DipHummusGolden Milk Latte/SmoothieWild Salmon & Veggie CurryHempseed & Olive TapenadeCream of Mushroom SoupAsiago spoon breadJalapeno Bacon Fat BombsCoconut Citrus Fat BombsChocolate Mint Ice CreamCran-Raspberry SmoothieSALTED Caramel Almond ButterFat BombsSimple blends040506070809101112131415161718192021
Avocado GingerSmoothieFat:44 gramsProtein:9 gramsNet Carbohydrate:5 gramsFiber:7 gramsCalories:457Ratio:Directions1. Combine all ingredients in a blender. Blend on high speed until allingredients are completely smooth.2. Divide the smoothie into desired portions and freeze.3.09:1servings: 4KETO RECIPECOOKBOOKIngredients1 pouch (226 grams) Functional Formularies Keto Formula8.5 ounces (250 grams) coconut milk, Aroy-D1 medium (230 grams) Hass avocado, peeled and seed removed1 cup (50 grams) baby spinach, loosely packed1 scoop (10 grams) Vital Proteins Collagen Peptides3 tablespoons (45 grams) MCT oil3 tablespoons (45 grams) lemon juice3 tablespoons (18 grams) fresh ginger root, minced1 cup ice cubesStevia to taste4Spice MuffinsFat:Ingredients1 package (226 grams) Functional Formularies Keto Formula2 large (100 grams) fresh eggs½ cup (114 grams) butter, melted1 cup (112 grams) almond flour¼ cup (30 grams) coconut flour2 teaspoons (8 grams) konjac root flour2 tablespoon (12 grams) pumpkin spice blend(cinnamon, ginger, nutmeg, cloves)1 teaspoon (4 grams) baking sodaPinch of saltStevia to taste18 gramsDirections1. Preheat the oven to 300 degrees F. Line a muffin tin with parchmentpaper liners.Calories:1922. Combine the formula, eggs, and melted butter in a large mixing bowland stir to combine.Ratio:3. Sift together the almond flour, coconut flour, konjac root flour, pumpkinspice blend, baking soda, and stevia. Add dry ingredients to the wetand stir very well to combine. Scrape the sides of the bowl once.4. Fill each parchment liner half way and bake for 25-30 minutes until done.A toothpick inserted into the center of a muffin should remain cleanwhen removed.Protein:5 gramsNet Carbohydrate:2 gramsFiber:3 grams2.41:1servings: 12 MUFFINS5KETO RECIPECOOKBOOK
Fat:25 gramsProtein:3 gramsNet Carbohydrate:2 gramsFiber:4 gramsCalories:Green GoddessDRESSINGSCauliflowerMAC & CheeseIngredients1 pouch (226 grams) Functional Formularies Keto Formula1 medium (230 grams) avocado, diced½ cup (108 grams) olive oil¼ cup (60 grams) raw apple cider vinegar¼ cup (60 grams) lemon juice1 teaspoon (5 grams) anchovy paste1 cup (60 grams) fresh parsley1 cup (60 grams) fresh cilantro1 teaspoon (1.5 grams) tarragon, dried spiceSalt/pepperStevia if the herbs tate spicy or bitterIngredients1 large head 6-7 inches in diameter (840 grams) cauliflower,cut into bite size pieces1 tablespoon (15 grams) olive oil½ stick (114 grams) butter1 cloves (3 grams) garlic, minced1 teaspoons (3 grams) Turmeric, ground dry spice1 teaspoons (3 grams) mustard, ground dry spice1 pouch (226 grams) Functional Formularies Keto Formula3 tablespoons (16 grams) nutritional yeast8 ounces (226 grams) cheddar cheese, Organic Valley Raw Sharp Cheddar, shreddedSalt/pepper to taste248Directions1. Combine all ingredients in a high-speed blender. Blend onhigh until smooth. Thin with water if mixture will not blend.Ratio:2. Use a silicone ice cube tray to freeze individual portions.4.59:1servings: 8KETO RECIPECOOKBOOK6Directions1. Pre-heat the oven to 475 degrees. Spread the chopped cauliflower on alarge baking sheet and drizzle with the olive oil. Toss to coat well. Roastfor about 30 minutes or until tender.2. In a large sauté pan or pot, melt the butter, then add garlic and sauteuntil tender. Add the turmeric and mustard. Cook for another 1-2minutes over low heat.3. Add the Functional Formularies Keto Formula, nutritional yeast, andcheddar cheese to the butter and spice mixture. Stir well to combineand heat gently over low/medium heat until the cheese has melted. Usea food thermometer to ensure the temperature does not heat above200 degrees.4. Add the cauliflower to the cheese mixture then stir. Serve immediately.Fat:30 gramsProtein:13 gramsNet Carbohydrate:5 gramsFiber:4 gramsCalories:341Ratio:1.70:1servings: 87KETO RECIPECOOKBOOK
Fat:10 gramsProtein:1 gramNet Carbohydrate:0.5 gramsFiber:Tahini DressingHerb Cheese DipIngredients1 pouch (226 grams) Functional Formularies Keto Formula1 cup (109 grams) extra virgin olive oil3 tablespoons (45 grams) lemon juice1 clove (3 grams) fresh garlicSalt/pepper to tasteIngredients1 pouch (226 grams) Functional Formularies Keto Formula8 ounces (226 grams) cream cheese, Organic Valley , softened8 ounces (226 grams) fresh goat cheese, softened3 tablespoons (45 grams) coconut oil, melted½ cup (30 grams) fresh parsley, loosely packed½ cup (30 grams) fresh basil, loosely packed¼ cup (10 grams) fresh mint, loosely packedSalt/Pepper to tasteDirections1. Combine all ingredients in a blender and blend on high untildressing is completely smooth. Season with salt andpepper if desired.2. Store remaining dressing in a glass jar and refrigerate.0.6 gramsCalories:100Directions1. Combine the Functional Formularies Keto Formula, cream cheese, goatcheese, and coconut oil in a food processor. Pulse several times until theingredients are completely combined.2. Line a loaf pan with plastic wrap. Scrape the cheese mixture into thelined loaf pan and cover with plastic wrap and refrigerate until firm. Thismay be made ahead up to this step.Fat:9 gramsProtein:3 gramsNet Carbohydrate:1 gramFiber:0.5 gramsCalories:993. Mince all the herbs finely.Ratio:4. Remove the cheese mixture from pan and discard the plastic. Press theminced herbs onto the top and sides of the cheese. Serve immediately.6.07:1servings: 2 TBSPKETO RECIPECOOKBOOK8Ratio:2.21:1servings: 249KETO RECIPECOOKBOOK
HummusFat:21 gramsProtein:4 gramsNet Carbohydrate:2 gramsIngredients1 clove (3 grams) garlic1 cup (132 grams) macadamia nuts, dry roasted1 pouch (226 grams) Functional Formularies Keto Formula1 tablespoon (15 grams) olive oil1 tablespoon (15 grams) lemon juice2 teaspoons (3 grams) oregano, dried herbSalt/pepperDirections1. Using a food processor, add the garlic cloves then pulse severaltimes until it is finely chopped. Scrape the sides if needed.Fiber:3 gramsCalories:2142. Add the remaining ingredients to the garlic. Pulse until themacadamia nuts are pureed. Scrape the hummus into a glass bowlwith a tight-fitting lid. Refrigerate for at least 1 hour before serving.Golden MilkLatte/SmoothieIngredients1 pouch (226 grams) Functional Formularies Keto Formula8.5 ounces (250 grams) coconut milk, Aroy-D2 tablespoons (30 grams) coconut oil1 tablespoon (7 grams) turmeric, ground dry spice1 teaspoon (3 grams) cinnamon, ground dry spice1 teaspoon (3 grams) ginger, ground dry spice1 pinch (0.5 grams) black pepper, groundTiny pinch of saltStevia to sweeten if desiredFat:22 gramsProtein:4 gramsNet Carbohydrate:3 gramsFiber:Directions1. Combine all ingredients in a pot and stir well to combine.2 grams2. Gently warm the mixture to about 100-120 degrees then serve as a latte.For a smoothie, allow the mixture to cool in the refrigerator. Once cool,blend with a few ice cubes.Calories:220Ratio:Ratio:4:13.32:1servings: 8servings: 6KETO RECIPECOOKBOOK1011KETO RECIPECOOKBOOK
Fat:40 gramsProtein:18 gramsNet Carbohydrate:7 gramsFiber:6 gramsCalories:463Ratio:1.61:1servings: 4KETO RECIPECOOKBOOK12Wild Salmon &Veggie CurryHempseed &Olive TapenadeIngredients3 tablespoons (45 grams) coconut oil1 cup (142 grams) broccoli florets, chopped1 cup (149 grams) raw red bell pepper, chopped¼ cup (40 grams) yellow onion, diced2 tablespoon (15 grams) curry powder8.5 ounces (250 grams) coconut milk, Aroy-D1 pouch (226 grams) Functional Formularies Keto Formula8 ounces (226 grams) wild caught salmon, skin removed & cut into 2-inch cubesSalt/Pepper to tasteIngredients1 pouch (226 grams) Functional Formularies Keto Formula½ cup (80 grams) hemp hearts¼ cup (54 grams) hempseed oil2 teaspoons (10 grams) coconut flour1 cup (147 grams) green olives, bottled or canned, minced after weighing1 cup (147 grams) black olives, bottled or canned, minced after weighingSalt/pepper to tasteOptional: red pepper/garlic powderDirections1. In a large sauté pan with high sides over medium heat, melt thecoconut oil until shimmering. Add the broccoli florets, red bell pepper, and yellow onion. Sauté, stirring frequently, until the vegetables aremostly tender. They will continue to soften as cooking continues.2. Add the curry powder to the vegetables and heat until fragrant.3. Reduce the heat to medium/low then add the coconut milk andFunctional Formularies Keto Formula to the vegetable mixture. Stirwell to combine. You may thin with water or broth if the sauce istoo thick.4. Heat the curry mixture to about 160 degrees then add the salmonpieces in a single layer. Gently push the salmon into the curry liquidso they are mostly submerged.5. Cover the pan with a tight-fitting lid and maintain a gentle simmeruntil the largest salmon pieces reach an internal temperature of145 degrees.6. Serve immediately. Fresh basil or cilantro would be a wonderful addition.Directions1. Combine the Functional Formularies Keto Formula, hemp hearts,hempseed oil, coconut flour, and seasonings in a food processor.Pulse several times to combine.2. Add the minced olives and pulse 1-2 times just to incorporate. Fora nice presentation, reserve a tablespoon each of the hemp heartsand olives. Sprinkle on top of the tapenade prior to serving.Fat:9 gramsProtein:2 gramsNet Carbohydrate:0.9 gramsFiber:1 gramCalories:91Ratio:2.98:1servings: 2413KETO RECIPECOOKBOOK
Cream ofMushroom SoupFat:33 gramsProtein:6 gramsNet Carbohydrate:5 gramsFiber:3 gramsIngredients1/3 cup (70 grams) butter8 ounces (226 grams) portabella mushrooms, sliced8 ounces (226 grams) shitake mushrooms, sliced1 clove (3 grams) fresh garlic2 teaspoons (3 grams) thyme, dried spice1 teaspoon (1.5 grams) onion powder8 ounces (226 grams) 36% heavy cream1 pouch (226 grams) Functional Formularies Keto FormulaSalt/pepper336Directions1. Melt the butter over medium heat in a stockpot. Add the slicedmushrooms and sauté until tender. Add the garlic and spices tothe mushrooms and sauté for 1 minute.Ratio:2. Add the cream and Functional Formularies Keto Formula to themushrooms, stir to combine. Heat the soup mixture gently to warm,do not exceed 200 degrees. Thin with water or broth if desired.Calories:3.09:1.servings: 6KETO RECIPECOOKBOOK14Asiago SPOON BREADIngredients½ stick (114 grams) butter, melted¼ cup (30 grams) coconut flour1 teaspoon (2.5 grams) mustard, ground spice1 teaspoon (4 grams) baking soda1 pouch (226 grams) Functional Formularies Keto Formula6 ounces (170 grams) Asiago cheese, shredded or ground3 large (150 grams) eggs, whites and yolks separatedSalt/pepperDirections1. Pre-heat the oven to 300 degrees. Use 1 tablespoon of the butter togrease 6-8 small ramekins.Fat:27 gramsProtein:11 gramsNet Carbohydrate:2 gramsFiber:3 grams2. Set the egg yolks aside and whip the egg whites into stiff peaks.Calories:3. In a glass mixing bowl, combine the remaining melted butter, coconutflour, mustard, and seasonings. Whisk together until the coconut flourhas dissolved.2954. Add the Functional Formularies Keto Formula, asiago cheese, andegg yolks to the mixture and stir until well combined.Ratio:5. Add one third of the whipped egg whites to the cheese mixture at a timeand carefully fold in.6. Divide the mixture evenly into the ramekins, filling each one no morethan ½ way full. Carefully smooth the tops with a spatula, then placeon a baking sheet. Bake for 30-45 minutes depending on the size of theramekins. Serve warm or room temperature and refrigerate any extras.2.02:1servings: 815KETO RECIPECOOKBOOK
Fat:14 gramsProtein:8 gramsNet Carbohydrate:0.7 gramsFiber:0.4 gramsCalories:157Coconut CitrusFat BombsIngredients1 pouch (226 grams) Functional Formularies Keto Formula8 ounces (226 grams) cream cheese, Organic Valley , room temperature½ cup (120 grams) coconut oil, melted½ cup (75 grams) jalapeño peppers, diced(use jarred for flavor without heat or fresh for spicy)16 ounces (2 packages) (452 grams) bacon, Applegate Farms no sugaradded, cooked crispIngredients1 pouch (226 grams) Functional Formularies Keto Formula8 ounces (226 grams) coconut manna2 tablespoons (30 grams) lemon juice2 tablespoons (30 grams) lime juice1 cup (132 grams) macadamia nuts, choppedStevia if desiredDirections1. Combine the Functional Formularies Keto Formula, cream cheese,coconut oil, and diced jalapeño peppers. Stir very well to combine,then cover and chill for at least 1 hour.2. Mince the cooked bacon very fine.3. Roll the cheese mixture into golf ball size pieces, then roll in thebacon to coat. Store in the refrigerator.Ratio:1.66:1servings: 30KETO RECIPECOOKBOOKJalapeno BaconFat Bombs16Fat:13 gramsProtein:2 gramsNet Carbohydrate:1 gramDirections1. Combine the Functional Formularies Keto Formula, coconut manna,lemon juice, lime juice, and stevia if using. Stir very well to combine.Fiber:2. Line a 9 inch by 9 inch baking dish with parchment paper. Spread halfthe chopped macadamia nuts on the bottom of the pan then add thecoconut mixture. Even the surface with a spatula. Sprinkle the remainingmacadamia nuts on the surface of the mixture. Refrigerate for at least1 hour.Calories:3. Slice in 24 squares and serve.2 grams126Ratio:3.94:1servings: 24 BARS17KETO RECIPECOOKBOOK
Fat:35 gramsProtein:7 gramsNet Carbohydrate:5 gramsFiber:3 gramsCalories:ChocolateMint Ice CreamCran-RaspberrySmoothieIngredients8.5 ounces (250 grams) coconut milk, Aroy-D2 egg yolks (34 grams)2 tablespoons (15 grams) cacao powder10-15 (5 grams) fresh mint leavesStevia to taste1 pouch (226 grams) Functional Formularies Keto Formula2 tablespoons (30 grams) MCT oil½ teaspoon (2.5 grams) pure vanilla extractTiny pinch of saltIngredients1 pouch (226 grams) Functional Formularies Keto Formula8.5 ounces (250 grams) coconut milk, Aroy-D1 cup (123 grams) raspberries, fresh or frozen1 cup (123 grams) cranberries, fresh or frozen2 scoops (20 grams) Collagen Peptides, Vital Proteins 2 teaspoons (6 grams) fresh ginger, minced3 tablespoons (45 grams) MCT oilIce if using fresh berriesStevia if desiredDirections1. In a saucepan, combine coconut milk, egg yolks, cacao powder, mintleaves, and stevia. Whisk until completely combined.Directions1. Combine all ingredients in a high-speed blender. Blend until smoothand serve immediately.3622. Gently heat on medium low, stirring constantly, until the mixture reaches180 degrees.Ratio:3. Remove the mint leaves with a fork or tongs.2.86:1servings: 4KETO RECIPECOOKBOOK184. Add the Functional Formularies Keto Formula, MCT oil, salt and vanillaextract to the custard and stir very well to combine. Chill in therefrigerator until completely cool. The mixture can be prepared andstored in this state until you are ready for the final step.5. Following manufacturer’s instructions, pour the custard into an icecream maker and churn until the mixture reaches the consistency of softserve ice cream. Enjoy immediately and freeze leftovers in ice pop molds.The ice cream will be very hard once completely frozen.Fat:36 gramsProtein:10 gramsNet Carbohydrate:7 gramsFiber:6 gramsCalories:396Ratio:2.13:1servings: 419KETO RECIPECOOKBOOK
Fat:15 gramsProtein:3 gramsNet Carbohydrate:1 gramFiber:0.5 gramsCalories:146Ratio:4.29:1servings: 24Salted CaramelAlmond ButterFat BombsIngredients1 cup (226 grams) 36% heavy cream1 cup (226 grams) butter1 pouch (226 grams) Functional Formularies Keto Formula1 cup (226 grams) almond butter, MaraNatha , raw creamy organic3 tablespoons (9 grams) cinnamonStevia if desiredDirections1. In a large sauté pan, melt the butter over medium high heat.Continue cooking the butter until it begins to take on a light browncolor. It’s important to brown the butter enough to help develop thecaramel flavor, but don’t let it burn!2. Once the butter is brown, remove the pan from the heat and addthe cream. If the butter is very hot, the cream will bubble and frothrapidly, whisk quickly to help reduce the bubbles. Return the pan tothe heat and continuously whisk. Cook until the caramel mixturehas thickened, about 10 minutes. Once thickened, remove fromthe heat.3. In a mixing bowl, combine the caramel, Functional Formularies Keto Formula, almond butter, and cinnamon. Stir well to combine.4. Freeze the mixture in small silicone molds. Keep frozen to storelong term, thaw in the refrigerator prior to eating.KETO RECIPECOOKBOOK20simple BlendsEnjoy Keto alone or blend with one of these delicious flavors.withCINNAMON BLENDIngredients1 pouch plus 2 teaspoons cinnamon spice.Stevia if desired.additional SUGGESTIONS:with Pumpkin SpiceIngredients1 pouch plus 2 teaspoons pumpkin spice blend.Stevia if desired.withMochaIngredients1 pouch plus 1 tablespoon cacao powder plus ½ cup strong coffee.Stevia if desired.withCARDAMOM SpICEIngredients1 pouch plus ½ teaspoon cardamom.Stevia if desired.DirectionsPour 1 Keto pouch, your desired blend, and 1 cup of ice into a blender. Simply blendand serve. Or, pour 1 Keto pouch into a glass and mix in desired blend.Fat:56 gramsProtein:18 gramsNet Carbohydrate:5 gramsFiber:10 gramsCalories:610Ratio:2.43:1servings: 121KETO RECIPECOOKBOOK
NOURISHMENT TOTHRIVE“LET FOOD BE THY MEDICINE.”-Hippocratesfuncti o n a l formulariesLET FOOD BE THY MEDICINE NOTE*: Functional Formularies KETO is not intended as a SOLE SOURCE of nutrition. If you arefollowing a KETOGENIC diet or have a specific Medical condition that requires you to be exactwith certain nutrient levels, please discuss the use of this product with your medical teamK-002
Functional Formularies KETO Meal Replacement is entirely organic, whole-foods based with each ingredient sourced from the highest quality growers. It provides a wonderful foundation for a number of delicious recipes as the product base starts with a 2.43:1 ketogenic ratio. I have develope
