Garlic & Herb Keto Salad Dressing

PREP TIME 5 minutes

TOTAL TIME 5 minutes

Ingredients
1 1/2 cup Greek yogurt
1 cup Keto-Friendly mayonnaise
3 Tablespoons Flax Oil
2 crushed garlic cloves or 2 teaspoons garlic powder
1 Tablespoon lemon juice
2 tablespoons dried parsley
1 tablespoon dried dill
1 tablespoon chives
2 teaspoons onion powder
1 teaspoon tarragon
1 teaspoon ground pepper
1 teaspoon salt
1/2 tsp paprika powder
1/4 cup milk or non-dairy milk (only for a thinner consistency dressing - omit for dip)

Instructions
Add yogurt, mayonnaise, and flax oil together into a mixing bowl.
Mix with wooden spoon or whisk until well combined.
Add all remaining ingredients together and mix together.
Cover mixing bowl or transfer to a lidded container.
Place in refrigertor for at least 1 hour.

Notes
This Garlic and Herb Salad Dressing is best if refrigerated at least one hour before serving. Can it be made ahead too and is good for 6-7 days in the refrigerator.

Nutrition Information:
YIELD: 40
SERVING SIZE: 2 tablespoons
Amount Per Serving: CALORIES: 60 TOTAL FAT: 6g SATURATED FAT: 1g TRANS FAT: 0g UNSATURATED FAT: 5g CHOLESTEROL: 4mg SODIUM: 102mg CARBOHYDRATES: 1g FIBER: 0g SUGAR: 1g PROTEIN: 1g

KETO RANCH DRESSING
If you want a traditional ranch salad dressing for Keto diet, use the same recipe above, but:
Only use 1/2 the garlic listed
Omit lemon juice, tarragon, and paprika

Greek Salad with Chicken

Prep Time 14 minutes

Total Time 14 minutes

Servings 2 salads

Calories 334 kcal

Ingredients

• 6 cups chopped lettuce such as iceberg or romaine
• 1 8- ounce Greek Marinated Chicken Breast sliced or chopped
• 2 cups Mediterranean Tomato Salad or sliced tomatoes
• 1 cup sliced Persian or hothouse cucumber
• 1/4 cup kalamata olives
• 1/4 cup feta cheese broken into chunks

For the Greek Dressing

• 1/4 cup extra virgin olive oil
• 1/4 cup red wine vinegar
• 1 clove garlic peeled and minced
• 2 teaspoons oregano
• 1 teaspoon sugar substitute
• 1/2 teaspoon each of kosher salt and freshly ground black pepper

Instructions

1. Add the lettuce to a large serving bowl or two individual salad bowls. Top with the sliced chicken, tomato salad, cucumber, olives, and feta cheese.
2. To make the dressing, add the olive oil, red wine vinegar, garlic, oregano, sugar and salt and pepper to a small canning jar. Top with the lid and shake well until blended and emulsified. Season with more sugar and salt and pepper to taste.
3. Drizzle the dressing over the salad and toss to taste.

Recipe Notes

If meal prepping these salads ahead of time, store the salads separately from the dressing. Dress the salads just before eating.

Nutrition Facts

Greek Salad with Chicken

Amount Per Serving (2 g)

Calories 334Calories from Fat 306

% Daily Value*

Fat 34g52%

Saturated Fat 7g44%

Cholesterol 17mg6%

Sodium 476mg21%

Potassium 25mg1%

Carbohydrates 5g2%

Fiber 1g4%

Sugar 3g3%

Protein 3g6%

Vitamin A 180IU4%

Vitamin C 0.5mg1%

Calcium 133mg13%

Iron 1.1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Chicken Cabbage Soup (Keto)

Carbs : 4g

Prep time : 10 min
Cook time : 20 mins

8 servings

Ingredients
110 g butter
2 tbsp dried minced onion
2 celery stalks, chopped
175 g mushrooms, sliced
2 minced garlic cloves
2 liters chicken broth
1 medium sized carrot, sliced
2 tsp dried parsley
1 tsp salt
¼ tsp ground black pepper
1½ rotisserie chicken, shredded
150 g green cabbage, sliced into strips

Instructions:

1. Melt the butter in a large pot, over medium heat.
2. Add dried onion, chopped celery, sliced mushrooms and garlic into the pot and cook for 3-4 minutes.
3. Add broth, sliced carrot, parsley, salt, and pepper. Simmer until vegetables are tender.
4. Add cooked chicken and cabbage. Simmer for an additional 8-12 minutes until the cabbage “noodles” are tender.

Pizza Kale Chips

Prep: 5 hrs 15 mins

Dehydrate: 8 hrs

Ingredients
1 large bunch of curly kale
1 cup raw cashews
1/4 cup water
3 oz. no salt added tomato sauce
2 1/2 tbsp nutritional yeast
2 1/2 tsp italian seasoning
1/2 tsp garlic powder
1/2 tsp dried minced onion
1/4 tsp lemon juice
1/4 tsp agave
1/4 tsp black pepper
1/4 tsp kosher salt
1/4 tsp red pepper flakes

Directions

1. Place cashews in a bowl. Add water to cover the cashews completely. Cover bowl and soak for 5 hours.
2. Rinse and drain cashews.
3. Wash kale well and pat dry.
4. De-stem kale and tear into approximately 3-inch pieces. Place kale pieces in a large mixing bowl and set aside.
5. To make the sauce, blend the following until smooth: soaked cashews, 1/4 cup water, tomato sauce, nutritional yeast, Italian seasoning, garlic powder, minced onion, lemon juice, agave, black pepper, salt, and red pepper flakes. Use a spatula to scrape down the sides of the blender half way through to ensure that it well mixed.
6. Pour sauce over kale. Toss well, making sure all leaves are coated evenly with sauce.
7. Place kale on ParaFlexx lined Excalibur Dehydrator trays. Make sure that the kale leaves are spaced out evenly. They should not be touching.
8. Dehydrator at 115° F for 8 hours or until the chips are crisp.

Maple & Dijon Jerky

Prep Time

30 mins

Dehydrate Time
5 hrs

Ingredients
1 lb Meat
2 tbsp Grainy Dijon mustard
1/4 tsp Salt
2 tbsp Pure maple syrup

Directions

1. Put meat in freezer for about half hour or until firm but not solid.
2. Using a sharp knife, cut into 1/4 inch thick strips, cutting with the grain for chewy strips or across the grain for more brittle strips.
3. In a bowl, combine salt, mustard and maple syrup. Add meat strips and toss to coat. Let stand at room temperature for 15 minutes, or cover and refrigerate for up to 8 hours. Preheat oven to 350°F.
4. Remove meat from marinade, discarding excess marinade and accumulated juices. Arrange meat strips on prepared baking sheets, leaving space between each strip. Bake in reheated oven for 10 minutes or until meat is no longer pink inside. Transfer to a baking sheet lined with paper towels, turning to blot both sides.
5. Place cooked meat strips on mesh drying trays. Dry at 155°F for about 7 to 9 hours, occasionally blotting any fat that rises to the surface with paper towels, until jerky is firm and flexes and cracks, but doesn’t break, when gently bent. Transfer to a clean baking sheet lined with paper towels and let cool completely, turning once to blot thoroughly.

Best Keto Bread

Prep Time10 minutes

Cook Time30 minutes
Total Time40 minutes

Servings 20 Slices
Calories 90kcal

Ingredients
1 1/2 Cup Almond Flour
6 Large eggs Separated
1/4 cup Butter melted
3 tsp Baking powder
1/4 tsp Cream of Tartar It's ok if you don't have this
1 pinch Pink Himalayan Salt
6 drops Liquid Stevia optional

Instructions

1. Preheat oven to 375.
2. Separate the egg whites from the yolks. Add Cream of Tartar to the whites and beat until soft peaks are achieved.
3. In a food processor combine the egg yolks, 1/3 of the beaten egg whites, melted butter, almond flour, baking powder and salt (Adding ~6 drops of liquid stevia to the batter can help reduce the mild egg taste). Mix until combined. This will be a lumpy thick dough until the whites are added.
4. Add the remaining 2/3 of the egg whites and gently process until fully incorporated. Be careful not to overmix as this is what gives the bread it's volume!
5. Pour mixture into a buttered 8x4 loaf pan. Bake for 30 minutes. Check with a toothpick to ensure the bread is cooked through. Enjoy! 1 loaf makes 20 slices.

Notes
Net Carbs: 1.25g
Nutrition
Serving: 25g | Calories: 90kcal | Carbohydrates: 2g | Protein: 3g | Fat: 7g | Fiber: 0.75g

Keto Sandwich Bread

INGREDIENTS

2 1/2 cups almond flour
2 cups whey protein
1 tbsp xantham gum
3 tsp baking powder
1/2 tsp salt
1 1/4 cups warm water

INSTRUCTIONS

1. In a large mixing bowl, stir together the dry ingredients.
2. Slowly add in the water and stir with a wooden spoon, stirring slowly as you add water, until your dough comes together.
3. Pour bread dough into a loaf pan that has been lined with parchment paper or greased well (be sure to check your cooking spray to ensure it is in fact gluten free.)
4. Bake at 375°F for 20 to 25 minutes - until puffy and golden brown. You will see air bubbles on the sides of the bread, similar to the way the bread looks inside.
5. Remove from oven and let cool completely on a rack before slicing.
6. Only slice off the bread you're going to eat - pre-slicing bread will cause it to dry out or mold faster.