Keto Fish Pie

Hands-on 30 minutes Overall 75 minutes

Nutritional values (per serving)
Net carbs 8.3 grams
Protein 37.5 grams
Fat 46.5 grams
Calories 616 kcal

Ingredients (makes 6 servings)
4 large eggs
1 large cauliflower (1 kg/ 2.2 lb)
1/4 cup + 2 tbsp butter or ghee (85 g/ 3 oz)
2-3 fillets white fish such as haddock or cod, skinless (300 g/ 10.6 oz)
2 fillets salmon, skinless, preferably wild (220 g/ 7.8 oz)
2 fillets mackerel, skinless (180 g/ 6.3 oz)
1 medium red onion (100 g/ 3.5 oz)
2 bay leaves
4 cloves or 1/4 tsp ground cloves
1 cup heavy whipping cream (240 ml/ 8 fl oz)
1/2 cup water (120 ml/ 4 fl oz)
1 tsp Dijon mustard
1/8 tsp ground nutmeg
1 cup + 1/2 cup cheddar cheese, shredded (170 g/ 6 oz)
4 tbsp freshly chopped chives
fresh parsley or more chives for garnish
1/2 tsp salt or to taste
freshly ground black pepper to taste

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions

1. Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. Peel the eggs and set aside.
2. Prepare the cauliflower topping. Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook. Place the cooked cauliflower into a blender add 1/4 cup of butter and 1/4 tsp salt. Process until smooth and creamy. When, set aside.
3. Poach the fish. Preheat the oven to 200°C/ 400 °F. Remove the skin from the fillets (mackerel skin doesn't need to be removed) and dice into medium-large (~ 2 inch) pieces. Place the fish in a deep pan and pour in the cream and water.
4. Peel and finely dice the onion and add to the pan together with the bay leaves and cloves. Add 1/4 tsp salt and bring to a boil and simmer on low for 8-10 minutes.
5. Using a slotted spoon, transfer the fish into a baking dish deep enough to fit the fish and cauliflower topping. 
6. Prepare the sauce. Simmer the fish & cream sauce over a medium heat. Add the remaining 2 tablespoons of butter, nutmeg and Dijon mustard. Simmer for about 5 minutes until it starts to thicken. Turn off the heat. Discard the spices (bay leaves and whole cloves if used). Add 1 cup of shredded cheddar cheese and stir until melted and thickened.
7. Layer the fish pie. Halve and quarter the eggs and place them in the baking dish on top of the cooked fish. Pour the cream & cheese sauce over the eggs and fish.
8. Sprinkle with chopped chives or spring onion. Top with the cauliflower mash. Using the tines of a fork, create a decorative pattern on top.
9. Top with the remaining 1/2 cup of shredded cheddar and place in the oven. Cook for 30-35 minutes or until the top is golden brown.
10. When done, turn off the oven and place on a cooling rack for 15 minutes. Serve hot or let it cool down and store in the fridge for up to 5 days.

https://ketodietapp.com/Blog/lchf/keto-fish-pie

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.

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.

Baked Salmon with Asparagus in Foil

Yield: 4 servings

Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients
4 (6 oz) skinless salmon fillets
1 lb asparagus , tough ends trimmed
2 1/2 Tbsp olive oil
2 cloves garlic , minced
Salt and freshly ground black pepper
1 lemon thinly sliced
Fresh dill sprigs , or chopped fresh thyme, rosemary or parsley

Instructions

1. Preheat oven to 400 degrees. 
2. Cut four sheets of aluminum foil about 14-inch long. 
3. Divide asparagus into 4 equal portions (about 8 spears per foil packet) and layer in center of each length of foil. 
4. In a small bowl stir together oil with garlic. 
5. Drizzle 1 tsp of the oil over portion of asparagus then sprinkle with salt and pepper. Rinse salmon and allow excess water to run off, then season bottom of each fillet with salt and pepper. 
6. Layer fillets over asparagus. 
7. Drizzle top of each salmon fillet with 1 tsp of the olive oil mixture and season top with salt and pepper to taste. 
8. Top each with about 2 sprigs dill and 2 lemon slices (if using fresh thyme or rosemary use about 3/4 tsp per each if using parsley use 1 1/2 tsp). 
9. Wrap sides of foil inward over salmon then fold in top and bottom of foil to enclose.
10. Place foil pouches in a single layer on a baking sheet. Bake in preheated oven until salmon is cooked through, about 20 minutes. Unwrap and broil for 5 mins to add colour & serve warm.

Dinner Rolls (Keto)

Prep time: 25 minutes

Cook time: 20 minutes
Serves: 12

Ingredients:
8 ounces cream cheese (block, not spreadable)
3 cups shredded mozzarella cheese (low moisture - part skim)
4 large eggs
4 tablespoons baking powder
1 1/3 cups almond flour (we use Bob's Red Mill)
1 tablespoon unsalted butter

Instructions:
Preheat the oven to 400° F
In a small pot over low heat melt the cream cheese and mozzarella together.
Add the melted cheeses to a large bowl along with the baking powder, almond flour, and eggs. Mix until smooth and let stand 10 minutes. Roll into 20-22 balls and chill in the refrigerator for another 10 minutes.
Melt the butter over low heat in a 10" cast iron skillet
Place the dough balls into the skillet touching on each side. Bake for 20-25 minutes until fluffy, golden brown, and cooked through.

NOTES:
Yes, this recipe really does need 4 tablespoons of baking powder. This helps them rise, otherwise they'll be very flat.
Be sure to chill the dough so the rolls will keep their shape and rise up not out.

Cream of Leek Soup (Keto)

Serves 5

Ingredients:
1 1⁄2 Tbsp butter
1 large leek, green and white, thinly sliced
1⁄2 onion
1 Tbsp garlic, minced
3 cups water
1 bouillon cube
1⁄2 cup whipping cream
1⁄3 cup shredded cheddar cheese

Method:

1. Melt butter in a heavy saucepan. 
2. Sautee leeks, onion and garlic until soft (approximately 5 minutes). 
3. Add water, herbs (if desired) and bouillon. 
4. Simmer on low for 30-40 minutes. 
5. Puree with immersion blender or blender. 
6. Mix in whipping cream, cheese, and salt and pepper (if desired). 
7. Stir until melted. 
8. Serve.

Buffalo Wings (Keto)

Ingredients

12 chicken wings
4 tablespoons butter
1/4 cup hot sauce (I'm a Frank's loyalist!)
1 clove of garlic, minced
1/4 tsp paprika
1/4 teaspoon cayenne pepper (for the non-mild version)
1/4 teaspoon salt
1 grind of fresh pepper
Instructions

1. While your chicken wings are baking, add your garlic and butter to a microwave-safe bowl.
2. Heat up the butter and garlic mixture in the microwave or on the stove (microwave is faster!)
3. Once melted into a clear liquid consistency, add the rest of the ingredients and mix together.
4. When your wings are cooked, toss them all in a bowl together until coated.

Notes
Fry or bake your wings according to the instructions that came with your wings. Baking typically means baking at 425 degrees for 40-50 minutes or until well cooked. If they're fresh and not frozen, that time may be cut in half.

Cauliflower Fried Rice (Keto)

Serves 2

Ingredients:
1 head cauliflower (riced in food processor)
2 eggs (beaten)
10 shrimp (cut into smaller pieces)
1/2 small onion (diced)
2 cloves garlic (minced)
1 green bell pepper (diced)
200g asparagus
spring onion (chopped)
2 Tbsp Coconut Aminos
salt & pepper
1 Tbsp extra virgin olive oil

Method:

1. Heat pan & add olive oil.
2. Flatten "rice" into pan & allow to cook for 10 minutes (it should get brown/crispy).
3. Move "rice" to the side & add onions, garlic, bell pepper & sasparagus & cook till almost done.
4. Then add shrimp & when almost done, mix with "rice".
5. Make well in centre of "rice" & crack eggs into it. Stir until half cooked, then mix in with rice.
6. Add coconut aminos, sesame oil, salt & pepper & combine well.
7. Turn off heat & serve, garnishing with spring onions,.

Keto Cheesecake Tarts

Prep Time : 30 min

Cook Time : 30 min
Total Time : 1 hr

Ingredients

Crust
3 tbsp butter, melted
¾ cup almond flour

Filling
12 oz. cream cheese, room temperature
1 egg
¼ cup erythritol
1 tsp vanilla extract
1 tbsp fresh lemon juice
¼ tsp salt

Toppings
¼ cup sugar-free strawberry jam
¼ cup blueberries

Instructions

1. Preheat the oven to 350°F and start off by combining your melted butter with almond flour and mixing until it’s crumbly, but combined.
2. Line a muffin tin with paper or silicone cupcake liners and press about 1-2 teaspoons of your almond flour crust mixture into each liner.
3. Let these crusts bake in the oven for about 5-8 minutes or until you see they’ve turned golden brown.
4. To make the cheesecake filling, beat 12 oz. of cream cheese with an electric hand mixer until soft and then add in 1 egg. Mix to combine.
5. Then add ¼ cup of erythritol, or your favorite low carb sweetener, and mix.
6. Next, add 1 tsp of vanilla extract, 1 tbsp of fresh lemon juice and ¼ tsp of salt and mix one last time.
7. Spoon your cheesecake filling onto the baked crusts and bake for about 20 minutes. The cheesecakes will have risen and be set, yet slightly jiggly on top.
8. Let them cool on the counter for about 10 minutes and then top each one with a teaspoon of sugar-free jam. We used strawberry, but any flavor will work!
9. Then add some fresh fruit over that. We used 3 blueberries for each mini cheesecake.
10. Let them chill in the fridge overnight or as long as you can!

Notes
Each tart is 175 calories - 16 grams of fat - 9 grams of protein - 2.8 grams of net carbs

Grilled Lemon Herb Mediterranean Chicken Salad

Serves: 3

Ingredients
Marinade/Dressing:
2 tablespoons olive oil
juice of 1 lemon (1/4 cup fresh squeezed lemon juice)
2 Tbsp water
2 Tbsp red wine vinegar
2 Tbsp fresh chopped parsley
2 Tbsp dried basil
2 tsp garlic, minced
1 tsp dried oregano
1 tsp salt
cracked pepper, to taste
(1 lb / 500 g) 3 skinless, boneless chicken thigh fillets (or chicken breasts)

Salad:
4 cups Romaine (or Cos) lettuce leaves, washed and dried
1 large cucumber, diced
2 Roma tomatoes, diced
1 red onion, sliced
1 avocado, sliced
⅓ cup pitted Kalamata olives (or black olives), sliced (optional)
Lemon wedges, to serve

Preparation:

1. Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
2. Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
3. Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
4. Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining dressing. Serve with lemon wedges.

Notes;
Add ½ cup crumbled feta to give the salad an even better flavour!

Fajita-Stuffed Chicken

Makes 4

Ingredients
2 Tbsp canola oil (for veggies)
1 red pepper, diced
1 green pepper, diced
1 yellow pepper, diced
1 onion, diced
1 tsp kosher salt
1 tsp freshly ground black pepper
4 oz cream cheese
½ cup shredded cheddar cheese
½ cup diced pepper jack cheese
3 boneless skinless chicken breasts
2 tsp salt
2 tsp chili powder
2 tsp cumin
2 tsp garlic powder
3 Tbsp canola oil (for chicken)

Salsa, sour cream, and guacamole for serving

Preparation

1. Heat the canola oil in a pan over high heat. Cook the peppers, onion, salt, and pepper until soft and slightly caramelized. Transfer the cooked veggies to a bowl. In the same bowl, mix in the cream cheese, cheddar, and pepper jack, stirring until evenly incorporated. Set aside.
2. In a separate bowl, combine the chicken with the salt, chili powder, cumin, and garlic powder, evenly distributing the spices over the chicken.
3. On a cutting board, slice a pocket in the chicken horizontally and fill the pocket with a heaping spoonful of the veggie mixture. Press the edges of the chicken together to seal in the filling. Repeat with the remaining chicken.
4. Heat the canola oil in a pan over medium heat. Cook the stuffed chicken for five minutes on each side, until cheese is melted and chicken is cooked through.
5. Serve with salsa, sour cream, and guacamole!