TOP 5 KETO MEALS and RECIPES

 Keto BLT with Cloud Bread

  

Instructions

Cloud bread

1. Preheat oven to 300°F (150°C).
2. Separate the eggs. Put the egg whites in one bowl and the yolks in another.
3. Whip egg whites together with salt (and cream of tartar, if you are using any) until very stiff, preferably using a hand held electric mixer. You should be able to turn the bowl over without the egg whites moving.
4. Add cream cheese to the egg yolks and mix well. To make the oopsie more bread-like, add in the optional psyllium seed husk and baking powder.
5. Gently fold the egg whites into the egg yolk mixture — try to keep the air in the egg whites.
6. Place 8, flattened dough rounds on a parchment paper lined baking tray.
7. Bake in the middle of the oven for about 25 minutes, until they turn golden.

Building the BLT

1. Fry the bacon in a skillet on medium high heat until crispy.
2. Place the cloud bread pieces top-side down.
3. Spread 1–2 tablespoon of mayonnaise on each.
4. Place lettuce, tomato, some finely chopped fresh basil and fried bacon in layers between the bread halves.
5. Serve immediately.

KETO PIZZA

 

Instructions

1. Preheat the oven to 400°F (200°C).
2. Start by making the crust. Crack eggs into a medium-sized bowl and add shredded cheese. Give it a good stir to combine.
3. Use a spatula to spread the cheese and egg batter on a baking sheet lined with parchment paper. You can form two round circles or just make one large rectangular pizza. Bake in the oven for 15 minutes until the pizza crust turns golden. Remove and let cool for a minute or two.
4. Increase the oven temperature to 450°F (225°C).
5. Spread tomato sauce on the crust and sprinkle oregano on top. Top with cheese and place the pepperoni and olives on top.
6. Bake for another 5-10 minutes or until the pizza has turned a golden brown color.
7. Serve with a fresh salad on the side.

KETO LASAGNA 

 

Instructions

Lasagna sheets

1. Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
2. In a medium sized bowl, whisk together the eggs, cream cheese and salt until it becomes a smooth batter. Gradually whisk in the psyllium husk, and then set aside for a few minutes.
3. Add the batter to the center of the parchment paper, and then place another parchment paper on top. Flatten with a rolling pin until the batter is at least 13”x 18.” If you prefer thinner pasta, you can divide the batter into two equal batches, placing on two baking sheets with parchment paper.
4. Bake each sheet (with parchment paper) for about 10-12 minutes. Set aside to cool. Next, remove the paper and slice pasta into sheets that fit a 9x12” baking dish.

Meat sauce

1. In a large pan, over medium high heat, warm the olive oil. Add the onion and garlic, stirring until soft. Next add the beef, tomato paste and spices, and combine thoroughly, until the beef is no longer pink.
2. Add water to the mixture, bring to a boil and then lower the heat, and let simmer for at least 15 minutes or until most of the water has evaporated. Since these lasagna sheets don’t soak up as much liquid as traditional ones, the sauce should be on the drier side. Set aside.
3. Preheat the oven to 400°F (200°C). Grease a 9x12” baking dish.

Cheese topping

1. Mix the mozzarella cheese with sour cream and most of the parmesan cheese. Reserve two tablespoons of the parmesan cheese for final topping. Add salt and pepper and stir in the parsley.
2. Alternately layer the pasta sheets and meat sauce in the baking dish, starting with the pasta, followed by the meat sauce.
3. Spread the cheese mixture on top of the pasta, and finish with the extra parmesan cheese.
4. Bake in the oven for about 30 minutes or until the lasagna has a nicely browned surface. Serve with a green salad and your favorite dressing.

KETO FRENCH QUICHE

 

Instructions

1. Preheat the oven to 350°F (175°C). Mix all ingredients to the pie crust in a food processor into a firm dough.
2. Spread out the dough with well-oiled hands or a spatula in a springform. Place parchment paper between the ring and the bottom to make it easier to losen the baked pie.
3. Let sit in the refrigerator while you prepare the filling.
4. Chop the onion finely and dice the bacon. Fry in butter until onion and bacon has turned a nice color. Add spices and stir. Add to the pie crust.
5. Whisk together remaining ingredients and pour on top.
6. Bake on middle rack for 45 minutes or until the pie has turned a nice color. Probe with a knife to make sure the egg mixture is solid if you are unsure.

Tip!

Pie is a perfect bring-to-work lunch, perhaps with a delicious green salad.

Keto Grilled Veggie Plate

 

Instructions

1. Slice eggplant and zucchini into half inch-thick slices lengthwise. Salt on both sides and let them sit for 5-10 minutes.
2. Preheat the oven to 450°F (225°C), or, even better, set oven to broil.
3. Use paper towels or a clean kitchen towel to pat zucchini and eggplant until dry on surface.
4. Place the slices on a baking sheet lined with parchment paper. Brush olive oil on top and season with pepper.
5. Bake (or broil) for 15-20 minutes or until golden brown on both sides, flipping once half way through. You can also fry the vegetables in a large skillet or cook on a grill.
6. When done, place on a serving platter. Drizzle olive oil and freshly-squeezed lemon juice on top.
7. Serve with cheese cubes, almonds, olives, mayonnaise or crème fraiche and leafy greens.

Tip!

Dry roast the almonds (in a 250°F oven for about an hour) for even more flavor. Stir warm nuts with almond oil and salt for a perfect finish.

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