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2 cups coffee

1 teaspoon vanilla extract (Optional)

Dash of cinnamon optional

Keto- coffee

2 tablespoons organic coconut oil (or MCT oil) or coconut milk

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1 cup raspberries, frozen

1 cup water, divided

½ teaspoon vanilla extract

Berry bomb popsicles

11

20

13

160

carbs, g

proteins, g

fats, g

Directions

Place the raspberries, ½ cup water, in a small saucepan. Bring the mixture to a boil over medium-high heat. Simmer for about 5 minutes until the fruit starts to break down and a little of the liquid has been reduced.

1.

Remove from the heat add spinach and use an immersion blender (or blender) to make a smooth red puree

2.

Recipe adapted from Vegan Girlfriend

a few spinach leaves (optional)

1 ½ cups canned coconut cream

1 cup blueberries, frozen

Repeat the above process with the blueberries. Place the blueberries, ½ cup water in a small saucepan over medium-high heat. Simmer for about 5 minutes.

Remove from the heat and use an immersion blender (or blender) to make a smooth blue puree. Set aside to cool or place in the refrigerator until ready to use.

4.

While the fruit is cooking mix the coconut cream, and vanilla extract in a separate small bowl. Set aside or place in the refrigerator until ready to use.

5.

3.

To assemble the popsicles, start by dividing the raspberry puree into the molds. Carefully add approximately 2-3 full tablespoons of mixture into the center of each mold

6.

Needs: Popsicle molds and sticks

Place the molds into the freezer and chill for at least 1 hour until set.

7.

Using the same spoon method divide the coconut cream into the molds, about 3-4 tablespoons in each. Try to work quickly so the raspberry layer doesn’t melt and bleed into the coconut.

8.

Place back in the freezer for about 30 minutes until partially set. This is the only time you really need to watch them. The coconut layer should be firm enough to hold the popsicle sticks but soft enough they can still be inserted.

Add one stick to each mold, leaving a little bit of stick poking above the top (to hold it by) and place back into the freezer for at least another hour until completely solid.

10.

Finally add the blueberry puree using the same spoon method, about 2-3 full tablespoons in each.

11.

9.

Place the molds back in the freezer until completely set, at least another 1-2 hours.

12.

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1/2 cup nut butter of choice, or coconut butter

1/4 cup melted coconut oil stevia to taste,

I like to add 1/8 tsp salt

Fat Bombs (Keto, Vegan, No Bake)

Directions

Stir all ingredients together until smooth. If too dry (depending on nut butter used), add coconut oil if needed. Pour into a small container, ice cube trays, or candy molds.

1.

Storage: because coconut oil softens when warm, it’s best to store these in the freezer.

2.

1/4 cup cocoa or cacao powder

Total Time: 5m

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1 large bunch kale

2 tablespoons olive oil

1 tablespoon seasoned salt

Kale chip recipe

Directions

Preheat your oven to 350°F.

1.

Remove the kale from the stems, wash it, and dry it off well.

2.

Add your kale to a Ziploc bag with your oil and shake well so that every piece of coated.

Put the kale onto a baking sheet, spread it out a bit, and flatten the leaves.

4.

Bake for 12 minutes, remove from the oven, and add your seasoned salt.

5.

3.

3 large pastured eggs, room temperature

1/2 cups blanched almond flour

1/8 teaspoon liquid stevia (optional)

Almond flour pancakes

Directions

Preheat griddle over medium heat.

1.

Place all of the liquid ingredients into your blender, then place all of the dry ingredients on top. Cover and blend on low to start, then increase to high and blend at least 1 full minute.

2.

2 tsp pure vanilla extract

1/2 tsp baking soda

1/4 cup pure coconut milk

Grease preheated griddle with butter (or coconut oil).

1/4 tsp apple cider vinegar

1 tsp cinnamon

1 tbsp unsalted butter (or coconut oil)

Ladle a spoonful of batter onto the griddle to form a silver dollar size pancake (about 3” in diameter).

4.

Flip once the batter starts to bubble

5.

3.

Total Time: 5m

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1/4 tsp sea salt

Repeat until you’re done with the batter!

6.

Source

One package of ground turkey

Salt, pepper to taste

One tsp chili powder

Zucchini noodles and turkey

Directions

In a large pan, sauté minced garlic with olive oil

1.

Add turkey meat and cook until brown

2.

4 garlic cloves

One tsp garlic powder

One package of spiral zucchini

Remove turkey and set aside on a separate dish.Cover to keep warm.

Olive oil

Add one tablespoon of olive oil to the same pan and add zucchini noodles

4.

Cook for 4-6 minutes

5.

3.

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Plate food. Add zucchini first and then add turkey on top

6.

1/2 pounds flank steak thinly sliced against the grain

1 teaspoon minced garlic

1/2 cup water

Slow cooker Mongolian beef

Directions

Place the flank steak in a bowl with the cornstarch and toss to coat evenly.

1.

Add the flank steak to the slow cooker.

2.

1/2 cup green onions cut into 1/2 inch pieces

1 teaspoon minced ginger

1/4 cup cornstarch

Place the oil, garlic, ginger, soy sauce, and water in the slow cooker. Stir to coat the meat in the sauce.

1 tablespoon toasted olive oil

Cover and cook on HIGH for 2-3 hours or LOW for 4-5 hours.

4.

Add broccoli 45 minutes before meal is done cooking.

5.

3.

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Stir in the green onions, then serve.

6.

2 cups of broccoli florets

1/2 cup non GMO low sodium soy sauce

2 1/2 pounds ground beef

14.5 ounce can tomatoes and green chilies

14.5 ounce can stewed tomatoes

1 1/2 cups cauliflower florets

Keto Chili

1 medium red onion, chopped and divided

2 tablespoons tamari (or reduced sodium soy sauce)

5 cloves garlic, minced

Directions

Heat slow cooker on low setting.

1.

Add all ingredient's to slow cooker. Stir until all ingredients frequently until all are well combined and meat is broken up. Cook on low 6-8 hours

2.

1/2 tablespoon coconut sugar (or sub brown sugar)

1 tablespoon lime juice

Fresh basil for serving

2 tablespoons Worcestershire sauce or Coconut Aminos

5 tablespoons chili powder

3 large ribs of celery, diced

1/4 cup pickled or plain jalapeno slices

2 tablespoons cumin, mounded

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6 ounce can tomato paste

4 large zucchinis, halved lengthwise

3/4 lb. large wild shrimp, peeled and deveined

1/4 c. heavy cream

Shrimp Zucchini bowls

Directions

Preheat oven to 350°. Score zucchini (like you’re dicing an avocado) and scoop out insides to use later. Place zucchini boats in a large baking dish and drizzle all over with oil. Season with salt and pepper and sprinkle thyme leaves on top. Bake until tender, about 20 minutes.

1.

1/4 c. grated Parmesan

2 tomatoes, chopped

1 tbsp. extra-virgin olive oil

1 tsp. thyme leaves

In a large skillet over medium heat, melt butter. Add shrimp and season with salt and pepper. Cook until pink and cooked through, 3 to 4 minutes. Remove from heat and when cool enough to handle, chop into bite-size pieces. Return shrimp to skillet then stir in reserved zucchini, tomatoes, and garlic and cook until fragrant, 1 minute more. Add cream, Parmesan, and lemon juice, and cook until slightly reduced, 3 minutes.

2.

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Fill zucchini boats with shrimp mixture and top with mozzarella. Cook until cheese is bubbly, about 10 minutes more. Garnish with more Parmesan and parsley.

3.

Juice of 1/2 lemon

3 cloves garlic, minced

2 tbsp. Grass-fed butter

1 c. shredded mozzarella

Freshly chopped parsley, for garnish