Transcription
KETO-GREEN 16RECIPE E-BOOKDR. ANNA CABECA
Introduction:Imagine skirts, pants and skinny jeans that fitperfectly that little black dress and swimsuit that youfeel good about wearing. Imagine a slimmer, sexier,healthier, younger-looking you. Now imagine that youcan achieve these results while eating delicious foodslike Crockpot Spare Ribs, Chicken Wings with BuffaloSauce, Keto-Coconut Yogurt Berry Bowl, and more.Even better, imagine you are sitting with The GirlfriendDoctor laughing and chatting together while having adelicious keto-green meal!With this Keto-Green 16 recipe ebook, you’ll bepreparing delicious foods right in your own kitchen– meals your whole family and even your guests willlove. These recipes are companion dishes to my newbook Keto-Green 16, a breakthrough 16-day weight-lossprogram on which you can lose up to a pound a day,as shown in research and real-life case studies. A lotof those fat pounds come right off your waist too! Byfollowing a few simple principles in this book, you’ll beable to harness your weight-control hormones, so thatthey work for you – trimming pounds and inches offyour body, plus get your metabolism running in highergear. On Keto-Green 16, you’ll find yourself sheddingfat at a rate faster than you ever thought possible.
Sound good so far? Justwait until you try theserecipes, plus the manyrecipes I created for myKeto-Green 16 book. Allof these are quick & easy.You can whip them up in bulk to save time and storein your freezer or fridge. You don’t have to buy a lot offood either because Keto-Green 16 focuses on only 16fat-burning key foods that you’ll prepare with blahbusting herbs and spices. Nothing is ho-hum onAs you begin your journey on Keto-Green 16, havefun trying its recipes, experiencing new flavors,and enjoying some new takes on old favorites. Youwon’t even feel like you’re on a “diet.” Plus, you’ll besatisfyingly full, without cravings. You won’t feel likeyou’re missing out on anything. Doesn’t that soundlike some kind of nutritional heaven?If so, make sure you order a copy of Keto-Green 16right away - in order to get the full benefits of thediet plan, its other amazing recipes, and the rapidfat loss that going Keto-Green promises. It allworks together - the book, my full diet plan, andthe recipes.Plus when you order the book you will also receivethis plan. When it comes to my recipes, my goal isa number of bonuses to get you started:to not only make them taste delicious but also to Keto-Green 16 Quickstart Guidekeep them keto-friendly and alkalizing. I aim for low- 3-Day Meal Plan with Recipescarbohydrate, moderate protein, and higher healthy Food Roadmapfats because I love what this kind of ketogenic nutrition Feast Recipesdoes for weight loss. Then I add in a bulk of alkalinizingfoods, such as greens, avocadoes, digestion-friendlyfruits, and other alkaline plant foods to get your bodyin the healthiest state possible - and prevent theusual casualties of conventional keto diets (like the Keto-Green Cooking with Dr. Anna video series Keto-Green Private Community 20% off anything in Dr. Anna’s storeSo let’s get started and get cooking!discomfort of keto flu).KETO-GREEN 16RECIPE E-BOOK3
Keto-Green Recipes ListDr. Anna’s Keto-Green ShakeKeto-Coconut Yogurt Berry BowlWilted Green Breakfast BowlCore BoosterDIY Keto-Green SaladDr. Anna’s Lemon Garlic VinaigretteChicken Wings with Buffalo SauceLettuce TacosCilantro Lime Stuffed AvocadosGarlic Ginger Crockpot Spare RibsCruciferous Veggie BakeSalmon CakesCalifornia Smoked Salmon Rolls with Balsamic GreensSpinach and Onion FrittataDeconstructed BurgerKETO-GREEN 165678910111213141516171819RECIPE E-BOOK
Dr. Anna’s Keto-Green ShakeINGRED IEN T S:SERVES2I N STR UCT I O NS: 1 scoop Dr. Anna’s Keto-AlkalineProtein Shake powder* (0g sugar) 1 tablespoon MCT or coconut oil 2 scoops Mighty Maca Plus 8 ounces water1. Place all ingredients in a shaker cup,Nutribullet, or blender and shake orblend until smooth. Delicious!* You can substitute a similar proteinpowder you love and do well withfor my Keto-Alkaline Protein. Justbe conscientious about making surethe macronutrient and micronutrientprofiles are close to those of mine.OP TION A L A LK A LIN E A D D I N S: Fresh ginger Cilantro Avocado Cucumber Chia seeds Celery Almond butter Coconut water Tamarind Cinnamon Kale Cardamom Mint PomegranateKETO-GREEN 16This is the mother of all ketoalkaline protein shakes. She isperfect simply as is, but can bedressed up in several ways froma green smoothie fusion to acocoa almond butter delight.RECIPE E-BOOK5
Keto-Coconut Yogurt Berry BowlINGRED IEN T S:I N STR UCT I O NS: 1 cup organic plain yogurt ordairy free yogurt.1. Combine all the ingredients in a 1/2 cup fresh berries2. Top with dash ground cinnamon if 1 cup chopped nuts, any typeSERVES2P R E P T I M E: 5 M I Nbowl.desired. 1 tablespoon chia seeds 1–2 teaspoons xylitol, monkfruit or stevia to taste 1–2 tablespoons unsweetenedshredded coconutKETO-GREEN 16RECIPE E-BOOK6
Wilted Green Breakfast BowlINGRED IEN T S: 2 tablespoons coconut oil 2 cloves garlic, minced 1 medium shallot, chopped 2 cups baby spinach 1 cup baby kale 2 pieces of Canadian bacon,chopped Sea salt and freshly groundblack pepper 1/2 avocado sliced thin 2 eggs cooked however you like 1/4 cup cherry tomatoes, halvedI N STR UCT I O NS:SERVES2P R E P T I M E: 5 M I NCO OK T I M E: 5-10 M I N1. In a large skillet, heat coconut oilover medium heat. Add garlic andshallot to the skillet.2. Cook for 3 minutes or untilshallot is translucent. Add inspinach and kale and Canadianbacon.3. Season with salt and pepper andsaute for 3 to 5 minutes or untilgreens are wilted.4. Add greens to a couple of bowls,add half avocado to both bowls,an egg to both bowls, split thetomatoes between each, andthen drizzle with your favorite hotsauce and enjoy! Hot sauce of your choiceKETO-GREEN 16RECIPE E-BOOK7
Core BoosterINGREDIEN T S: 2 ½ cups unsweetenedalmond milk 2 cups frozen spinachSERVES2I N STR UC T I ONS:1. Combine all ingredients in ablender and blend until smooth.Serve and enjoy! 1 cup frozen blueberries 2 tablespoons almond butter 1 tablespoon MCT oil ½ cup unsweetened coconutflakes 1 tablespoon freshly gratedgingerKETO-GREEN 16RECIPE E-BOOK8
DIY Keto-Green SaladINGRED IEN T S: 4 handfuls fresh greens (canuse any super greens like kale,parsley, dandelion, spinach, etc.) 4 tomatoes, sliced 1 cucumber, peeled and choppedSERVES4-6I N STR UCT I O NS:P R E P T I M E: 5 M I NCO OK T I M E: N/A1. In a mixing bowl, combine vegetablesand toss with dressing.2. Arrange on 4 plates. Top each withsprouts, sunflower seeds or almonds,and your choice of protein. Dressing, enough to coat salad Sprouts – broccoli or other Sunflower seeds or sliveredalmonds 4 pieces salmon, chicken, tuna,or beef; 4 servings sardines; orhard-boiled eggs, each slicedin halfKETO-GREEN 16RECIPE E-BOOK9
Dr. Anna’s Lemon Garlic VinaigretteINGRED IEN T S: 1 teaspoon sea salt 3 cloves garlic 2 tablespoons lemon juice 2/3 cup extra-virgin olive oilI N STR UCT I O NS:1. The first option is the method I use:With a mortar and pestle, mashthe salt and garlic till the garlic isemulsified. Then add the lemon juiceand olive oil and stir well. Taste to seeif more salt, lemon juice, or EVOO isneeded, and adjust accordingly. Makeextra and refrigerate.2. The second option is to place allingredients except the oil in a blenderor small food processor and pureeuntil smooth. Pour the mixture into abowl, then add the olive oil and whiskuntil emulsified.KETO-GREEN 16RECIPE E-BOOK10
Chicken Wings with Buffalo SauceINGRED IEN T S: 24 organic or pasture-raisedchicken wings 1 tablespoon aluminum-freebaking powder 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup extra-virgin olive oil 1/2 cup tomato sauce 6 medium garlic cloves,minced 1 teaspoon Italian-styleseasoning 1 teaspoon paprika Cayenne pepper Coleslaw, kimchi or sauerkraut(for side dish)SERVES4I N STR UC T I ONS:1. Preheat oven to 400 F.2. In a bowl, combine chicken andbaking powder. Season with saltand pepper.3. Place chicken wings on a roastingtray and bake 35-40 minutes, untilchicken is browned.4. Remove chicken and reduce oventemperature to 350 F.5. In a separate, large bowl, combinethe oil, tomato sauce, garlic, Italianseasoning, paprika, and cayenne(to taste).6. Stir the browned chicken into thebowl of sauce, until the wings arewell covered.7. Return wings to roasting tray andbake for another 12 minutes.8. Serve with a side of coleslaw,kimchi or sauerkraut.KETO-GREEN 16RECIPE E-BOOK11
Lettuce TacosINGRED IEN T S: 1/2 pound free-range groundbeef (OR leftover meat ifyou have any in your fridge orfreezer) 1 small yellow onion, chopped 1 tablespoon coconut oil 2 teaspoons chili powderSERVES2-4I N STR UC T I ONS:P R E P T I M E: 5 M I NCO OK T I M E: 5-8 M I N1. Saute ground beef with onion,coconut oil, chili powder, and salt.2. Place mixture in lettuce leaves andtop with avocado, cilantro, andtomato. Roll up like a burrito.3. Top with sour cream (optional) 1 teaspoon salt Romaine lettuce leaves 1 avocado, peeled and sliced 1 handful cilantro, chopped 1 tomato, choppedKETO-GREEN 16RECIPE E-BOOK12
Cilantro Lime Stuffed AvocadosINGRED IEN T S:I N STR UC T I ONS: 2 4-ounce cans of salmon,drained1. In a medium bowl, combine first 5 1/2 medium red onion, chopped2. Scoop out most flesh of avocado, 1 cup cilantro, chopped 1/3 cup mayonnaise 2 large limes, juiced 1 large avocado, pitted and cutin halfSERVES2P R E P T I M E: 10 M I NCO OK T I M E: N/Aingredients.leaving 1/2 to 1 inch in the shell. Chopscooped avocado and add to salmonmixture and season with salt andpepper.3. Serve by dividing salmon mixture intoeach half of avocado. Garnish withcilantro and serve. Sea salt and freshly groundblack pepper to tasteKETO-GREEN 16RECIPE E-BOOK13
Garlic Ginger Crockpot Spare RibsINGRED IEN T S:I N STR UC T I ONS: 3 tablespoons coconut oil,melted1. In a blender, combine all ingredients 1 1/2 cups beef broth or bonebroth2. In a large bowl, combine ginger 1/2 cup coconut aminos orgluten free soy sauce 1/3 cup apple cider vinegar 1 medium piece of ginger root(about 3 inches), grated 5 cloves garlicSERVES2P R E P T I M E: 5 M I NCOOK TIME: 4 HRS ON HIGH, 8 ON LOWexcept ribs. Blend until smooth.mixture and spare ribs. Toss toensure ribs are fully saturated.3. Transfer ribs and all excess gingermixture to a large slow cooker.4. Cook on high for 4 hours or low for8 hours, meat should be falling offthe bone. 1 medium shallot 1/2 teaspoon sea salt 1 teaspoon red pepper flakes 2 pounds bone-in spare ribs,cut into 4 piecesKETO-GREEN 16RECIPE E-BOOK14
Cruciferous Veggie BakeINGRED IEN T S:I N STR UC T I O NS: 1 cup chopped kale1. Preheat oven to 375 degrees. 1 cup broccoli florets2. In a glass baking dish, combine the 1 cup Brussels sprouts, halved 1 cup chopped red cabbage 1 stick butter, melted 3 cloves garlic, mashed 1/2 to 1 teaspoon sea salt 1 teaspoon allspice 1/4 cup pine nuts or sliveredalmonds (optional)SERVES4-6vegetables.3. In a separate bowl, blend the butterwith garlic, sea salt, and allspice.Pour butter mixture over veggiesand combine well.4. Add pine nuts or slivered almondsto the mixture of veggies5. Bake for 45 minutes or all veggiesare soft. Eat hot or cold.6. Optional: Add a protein of choiceto serve alongside.KETO-GREEN 16RECIPE E-BOOK15
Salmon CakesINGRED IEN T S: Salmon, fresh or canned,8 ounces 1 egg, beaten 2 stalks celery, minced 1 onion, minced 1/2 bunch cilantro, minced 1 tablespoon minced parsley 1/2 cup mayonnaise 1 teaspoon ground coriander 1 tablespoon fresh lemon juice 1 cup gluten-free breadcrumbs 1 teaspoon sea salt 1/2 teaspoon freshly groundblack pepper 4 tablespoons butter, organicghee, or coconut oilSERVES4I N STR UC T I ONS:PREP TIME: 10 MIN 30 MIN CHILL TIMECOOK TIME: 8 MIN-18 MINI F U S I NG F R ES H SA L MO N1. Poach fish. Heat wine, water, and dillin a saute pan and bring to simmer.2. Place salmon fillets skin side down inthe pan.3. Cover and cook 5–10 minutes, oruntil fish flakes apart easily. Do notovercook.4. Remove from pan and let cool. Flakesalmon into large chunks and place inmedium-size mixing bowl.I F U S I NG CA N N E D S A L MO N1. Gently combine the fish with theegg, celery, onion, cilantro, parsley,mayonnaise, coriander, lemon juice,1/2 cup bread crumbs, salt, and pepperuntil mixture just clings together.SA L MO N CA KES1. Divide mixture into 8 portions andshape into fat, round cakes. Arrangeon baking sheet lined with parchmentpaper; cover with plastic wrap andchill at least 30 minutes. (Can berefrigerated up to 24 hours.)2. Put remaining bread crumbs on plateand lightly dredge cakes.3. Heat the oil in a skillet over medium-high heat. Gently lay fish cakes inskillet and pan-fry until outsides arecrisp and browned, 3–4 minutes perside.KETO-GREEN 16RECIPE E-BOOK16
California Smoked Salmon Rolls with Balsamic GreensINGRED IEN T S:SAL MON ROLLS 1 large cucumber, cut thinlylengthwise 1/2 avocado, sliced thin 1/2 small red onion, cut into thinhalf moons 4 ounces smoked salmon,sliced into thin long strips 1 teaspoon Everything BagelSeasoning 3 tablespoons extra virginolive oil 1 tablespoon balsamic vinegar 2 1/2 cups arugulaEVE RYT HIN G SEA SO N I N G 1 tablespoon poppy seedsSERVES2I N STR UC T I ONS:SA L MO N R O LLS1. To assemble salmon rolls, simplystart with cucumber as the base.Then add the avocado on top, theonion, and lastly, the salmon. Rollup to look like sushi, and sprinklewith Everything Bagel Seasoning.2. In a small bowl, whisk together oiland vinegar. In a medium bowl,toss arugula with vinaigrette.3. Serve greens with salmon rolls.4. Optional addition: smearingorganic cream cheese inside thesalmon rolls if you can have dairy.EV ERY TH I NG S E A S ONI NG1. In a small bowl, mix togetherspices. Transfer to airtightcontainer to store. 1 tablespoon toasted sesameseeds 1 tablespoon dried garlic 1 tablespoon dried onion 2 teaspoons flake sea salt 1/2 teaspoon fennel seed 1 teaspoon baking soda 1 teaspoon good saltKETO-GREEN 16RECIPE E-BOOK17
Spinach and Onion FrittataINGRED IEN T S:I N STR UC T I ONS: 3 tablespoons organic ghee1. Preheat the oven to 400 degrees. 2 small green onions, chopped2. Heat a nonstick pan over medium 1 small shallot, peeled andchopped 1 small leek, halved and slicedinto half moons 3 cups baby spinach 10 large organic cage-freeeggs 1/4 cup full-fat unsweetenedcoconut milk 1/4 cup chopped fresh parsley 1/4 cup chopped fresh cilantro Sea salt and freshly groundblack pepper 4 slices of bacon 1 medium vine-ripenedtomato, sliced 1/2 small red bell pepper, seededand sliced 2 tablespoons extra virginolive oil 1 tablespoon balsamic vinegarSERVES2heat and add 1 tablespoon ghee.Add the green onions, shallot, andleek. Season with salt. Cook about5 minutes, then add spinach. Cookanother 2 to 3 minutes or untilspinach is fully wilted, then removefrom heat and set aside.3. In a bowl, whisk the eggs, coconutmilk, parsley, and cilantro. Seasonwith salt and pepper.4. Place the cooked vegetables intoa baking dish and pour the eggmixture over it. Place it in the ovenand cook about 20 minutes, untilthe top just becomes firm.5. Remove the dish from the ovenand reduce the temperature to 350degrees.6. Lay the bacon all over the frittataand place back in the oven for anadditional 15 to 20 minutes.7. Toss tomatoes and bell pepper inthe olive oil and vinegar, and serveon the side.8. Reserve half for another day’sbreakfast.KETO-GREEN 16RECIPE E-BOOK18
Deconstructed BurgerINGRED IEN T S: 1/2 pound ground beef 2 tablespoons olive oil 1 egg 1/4 cup gluten free breadcrumbs 1/2 small onion, chopped 2 cloves garlic, minced 1/4 cup cilantro, chopped 1/4 cup parsley, chopped 1 teaspoon sea salt 1 teaspoon freshly groundblack pepper 1 teaspoon cumin 2 tablespoons grass fed butteror ghee 2 cups mixed greens 4 cherry tomatoes, quartered 2 tablespoons balsamic vinegar 1/2 cup sprouts 1/2 avocado, sliced 1/2 cup fermented veggies(sauerkraut or kimchi) Quick Pickled Onions(optional)QUICK PICK LED ON I O N S 1 teaspoon sea salt 1 cup apple cider vinegar 1/2 teaspoon whole black peppercorns 1 large red onion, halved andslicedKETO-GREEN 16SERVES2I N STR UC T I ONS:1. In a medium bowl, use your handsto combine first 11 ingredients(ground beef through cumin).Make 2 patties with the meatmixture.2. Heat butter or ghee in a mediumskillet over medium high heat.3. Add beef patties to skillet andcook for 4 to 5 minutes perside or until patties are cookedthrough to your preferences.4. Serve burger on a bed of mixedgreens, add a side of tomatoesdrizzled in balsamic vinegar, andadd a side of sprouts, avocado,fermented veggies, and garnishwith Quick Pickled Onions.Q UI C K P I CKLE D O NI ONS1. In a medium pot, bring 3 cups ofwater to a boil.2. Add salt to apple cider vinegarand stir until salt is fully dissolved.3. Place onion in a strainer orcolander, and over a sink, slowlypour boiled water all over slicedonion.4. Give onions a good shake to getrid of any excess water, thenpress onions in a jar.5. Add peppercorns, and pourvinegar over onions until fullysubmerged.6. Seal with lid and place inrefrigerator. Allow to rest inrefrigerator for at least 2 hoursbefore using.RECIPE E-BOOK19
Pre-orderKeto-Green 16and receive freegifts including:Quick Start Guide3-Day Meal Plan with RecipesRecipe VideosFeast RecipesFood Roadmap
Copyright 2020 byDr. Anna Cabeca
Sauce, Keto-Coconut Yogurt Berry Bowl, and more. Even better, imagine you are sitting with The Girlfriend Doctor laughing and chatting together while having a delicious keto-green meal! With this Keto-Green 16 recipe ebook, you’ll be preparing delicious foods right in your own kitchen
