Ketogenic Diet

Makes 36 pieces / Prep time: 10 minutes, plus 2 hours chilling time

Fudge should be smooth and dense with no grittiness or graininess. Since you won’t be using granulated sugar for this treat, the chances of getting the wrong texture are greatly reduced. Almond butter is a stellar source of protein, vitamin E, iron, manganese, and fiber. If you are not a fan of this nut butter, peanut butter or cashew butter would also be delicious and create the same tempting results.

1 cup coconut oil, at room temperature
1 cup almond butter
¼ cup heavy (whipping) cream
10 drops liquid stevia
Pinch sea salt

1. Line a 6-by-6-inch baking dish with parchment paper and set aside.

2. In a medium bowl, whisk together the coconut oil, almond butter, heavy cream, stevia and salt until very smooth.

3. Spoon the mixture into the baking dish and smooth the top with a spatula.

4. Place the dish in the refrigerator until the fudge is firm, about 2 hours.

5. Cut into 36 pieces and store the fudge in an airtight container in the freezer for up to 2 weeks.

PER SERVING (2 PIECES OF FUDGE) 

Calories: 204; Fat: 22g; Protein: 3g;
Carbs: 3g; Fiber: 1g; Net Carbs: 2g; Fat 90%/Protein 5%/Carbs 5%

Makes 18 cookies / Prep time: 10 minutes, plus 30 minutes chilling time /
Cook time: 10 minutes

Traditional shortbread has very few ingredients and is intensely buttery, slightly crumbly, and not too sweet. The nuts used here in place of flour create the desired texture and add a complex, pleasing flavor. These cookies will continue to cook on the baking sheets after you take them out of the oven, so don’t forget to transfer them to wire racks quickly to avoid overbrowning.

½ cup butter, at room temperature, plus additional for greasing the
baking sheet
½ cup granulated sweetener
1 teaspoon alcohol-free pure
vanilla extract
1&½ cups almond flour
½ cup ground hazelnuts
Pinch sea salt

1. In a medium bowl, cream together the butter, sweetener, and vanilla until well blended.

2. Stir in the almond four, ground hazelnuts, and salt until a firm dough
is formed.

3. Roll the dough into a 2-inch cylinder and wrap it in plastic wrap. Place the dough in the refrigerator for at least 30 minutes until firm.

4. Preheat the oven to 350°F. Line a baking sheet with parchment paper and lightly grease the paper with butter; set aside.

5. Unwrap the chilled cylinder, slice the dough into 18 cookies, and place the cookies on the baking sheet.

6. Bake the cookies until firm and lightly browned, about 10 minutes.

7. Allow the cookies to cool on the baking sheet for 5 minutes and then
transfer them to a wire rack to cool completely.

PREP TIP 

Process less expensive whole nuts in a food processor or blender rather
than paying for a preground product. Make sure you don’t process the nuts in the appliance too long or you’ll end up with nut butter.

PER SERVING (1 COOKIE) 

Calories: 105; Fat: 10g; Protein: 3g; Carbs: 2g; Fiber: 1g;
Net Carbs: 1g; Fat 85%/Protein 9%/Carbs 6%

Makes 8 ice pops / Prep time: 10 minutes, plus 4 hours freezing time /
Cook time: 5 minutes

In childhood, nothing was better than a sweet treat on a hot summer day. This is a more elegant ice pop that can be enjoyed after a leisurely barbecue with friends. It features simple vanilla and coconut flavoring, which can be enhanced with cut fruit if you want a little more texture to the pop. Use inexpensive ice pop molds; they are easily found for a few dollars in most stores.

2 cups almond milk
1 cup heavy (whipping) cream
1 vanilla bean, halved lengthwise
1 cup shredded unsweetened
coconut

1. Place a medium saucepan over medium heat and add the almond milk, heavy cream, and vanilla bean.

2. Bring the liquid to a simmer and reduce the heat to low. Continue to simmer for 5 minutes.

3. Remove the saucepan from the heat and let the liquid cool.

4. Take the vanilla bean out of the liquid and use a knife to scrape the seeds out of the bean into the liquid.

5. Stir in the coconut and divide the liquid between the ice pop molds.

6. Freeze until solid, about 4 hours, and enjoy.

PER SERVING (1 ICE POP) 

Calories: 166; Fat: 15g; Protein: 3g; Carbs: 4g;
Fiber: 2g; Net Carbs: 2g; Fat 81%/Protein 9%/Carbs 10%

Serves 12 / Prep time: 10 minutes / Cook time: 25 to 30 minutes

Cheesecake is a sublime dessert experience: tart, sweet, and infinitely velvety on the tongue. This is a crust-free cheesecake featuring plump ripe raspberries and a distinct vanilla undertone. You can use any type of berry, sliced peaches or plums, or even a tablespoon of cocoa powder to create gorgeous variations. Your imagination is the limit when you have a perfect cheesecake base to use in your experiments.

⅔ cup coconut oil, melted
½ cup cream cheese, at room temperature
6 eggs
3 tablespoons granulated
sweetener
1 teaspoon alcohol-free pure
vanilla extract
½ teaspoon baking powder
¾ cup raspberries

1. Preheat the oven to 350°F. Line an 8-by-8-inch baking dish with parchment paper and set aside.

2. In a large bowl, beat together the coconut oil and cream cheese until smooth.

3. Beat in the eggs, scraping down the sides of the bowl at least once.

4. Beat in the sweetener, vanilla, and baking powder until smooth.

5. Spoon the batter into the baking dish and use a spatula to smooth out the top. Scatter the raspberries on top.

6. Bake until the center is firm, about 25 to 30 minutes.

7. Allow the cheesecake to cool completely before cutting into 12 squares.

SUBSTITUTION TIP 

Any type of berry is delicious in this luscious treat, such as blueberries, strawberries, or blackberries. Whenever possible for your recipes, use seasonal local fruit for the best flavor and color.

PER SERVING (1 SQUARE) 

Calories: 176; Fat: 18g; Protein: 6g; Carbs: 3g; Fiber: 1g;
Net Carbs: 2g; Fat 85%/Protein 11%/Carbs 4%

Serves 4 / Prep time: 10 minutes, plus 30 minutes chilling time

Peanut butter is always a handy, delicious sandwich spread, but it is used in many types of dishes all over the world, and is very healthy. Eating peanut butter, even in this scrumptious dessert, can reduce your risk of cancer and heart disease, and help lower cholesterol levels. Natural peanut butter is very high in unsaturated fats, protein, fiber, and folate.

1 cup heavy (whipping) cream
¼ cup natural peanut butter
1 teaspoon alcohol-free pure
4 drops liquid stevia
vanilla extract

1. In a medium bowl, beat together the heavy cream, peanut butter, vanilla and stevia until firm peaks form about 5 minutes.

2. Spoon the mousse into 4 bowls and place in the refrigerator to chill
for 30 minutes.

3. Serve.

PER SERVING 

Calories: 280; Fat: 28g; Protein: 6g; Carbs: 4g; Fiber: 1g;
Net Carbs: 3g; Fat 83%/Protein 10%/Carbs 7%

Avocado-Herb Compound Butter

Strawberry Butter

Herbed Balsamic Dressing

Herb-Kale Pesto

Hollandaise

Green Basil Dressing

Creamy Mayonnaise

Rich Beef Stock

Traditional Caesar Dressing

Herbed Chicken Stock

Makes 2 cups / Prep time: 25 minutes, plus 4 hours chilling time

Avocado shows up a fair bit in keto recipes because it is a spectacular source of monounsaturated fats, oleic acid, and omega-3 fatty acids. This high-fat profile makes reaching your keto macros easier and can increase absorption of betacarotene in other ingredients by as much as 400 percent. Avocado is also high in fiber and lutein.

¼ cup butter, at room temperature
1 avocado, peeled, pitted, and cut into quarters
Juice of ½ lemon
2 teaspoons chopped cilantro
1 teaspoon chopped fresh basil
1 teaspoon minced garlic
Freshly ground black pepper
Sea salt

1. Place the butter, avocado, lemon juice, cilantro, basil, and garlic in a food processor and process until smooth.

2. Season the butter with salt and pepper.

3. Transfer the mixture to a sheet of parchment paper and shape it into a log.

4. Place the parchment butter log in the refrigerator until it is firm,
about 4 hours.

5. Serve slices of this butter with fish or chicken.

6. Store unused butter wrapped tightly in the freezer for up to 1 week.

PREP TIP 

The best avocados for this butter are ripe, soft fruit. Place unripe
avocados in a paper bag for a few days with an apple or banana to speed up the ripening process.

PER SERVING (1 TABLESPOON) 

Calories: 22; Fat: 2g; Protein: 0g; Carbs: 1g;
Fiber: 0g; Net Carbs: 1g; Fat 86%/Protein 3%/Carbs 11%

Makes 3 cups / Prep time: 25 minutes

If you have ever picked your own strawberries, you will remember the heady sweet fragrance of ripe berries in the field and intense flavor of a berry warm from the sun. Strawberries are best picked organic or purchased organic because they top the Dirty Dozen list of pesticide-contaminated produce put out by the Environmental Working Group. If you cannot find organic berries, make sure you wash your fruit thoroughly to limit your exposure.

2 cups shredded unsweetened coconut
1 tablespoon coconut oil
¾ cup fresh strawberries
½ tablespoon freshly squeezed lemon juice
1 teaspoon alcohol-free pure vanilla extract

1. Put the coconut in a food processor and purée it until it is buttery and
smooth, about 15 minutes.

2. Add the coconut oil, strawberries, lemon juice, and vanilla to the coconut butter and process until very smooth, scraping down the sides of the bowl.

3. Pass the butter through a fine sieve to remove the strawberry seeds, using the back of a spoon to press the butter through.

4. Store the strawberry butter in an airtight container in the refrigerator for up to 2 weeks.

5. Serve chicken or fish with a spoon of this butter on top.

PER SERVING (1 TABLESPOON) 

Calories: 23; Fat: 2g; Protein: 0g; Carbs: 1g;
Fiber: 0g; Net Carbs: 1g; Fat 80%/ Protein 5%/ Carbs 15%

Makes 1 cup / Prep time: 4 minutes

Having a foolproof salad dressing recipe you can whip up on a moment’s notice is a cook’s essential. Vinaigrettes are not complicated, but you do need the correct ratios to create emulsification between the acid and oil. Balsamic vinegar adds a pleasing sweetness to this dressing, and since a little goes a long way, you won’t be getting too many carbs from the vinegar.

1 cup extra-virgin olive oil
¼ cup balsamic vinegar
2 tablespoons chopped
fresh oregano
1 teaspoon chopped fresh basil
1 teaspoon minced garlic
Freshly ground black pepper
Sea salt

1. Whisk the olive oil and vinegar in a small bowl until emulsified,
about 3 minutes.

2. Whisk in the oregano, basil, and garlic until well combined, about 1 minute.

3. Season the dressing with salt and pepper.

4. Transfer the dressing to an airtight container, and store it in the refrigerator for up to 1 week. Give the dressing a vigorous shake before using it.

PER SERVING (1 TABLESPOON) 

Calories: 83; Fat: 9g; Protein: 0g; Carbs: 0g;
Fiber: 0g; Net Carbs: 0g; Fat 100%/Protein 0%/Carbs 0%

Makes 1%½ cups / Prep time: 15 minutes

Nutritional yeast adds a lovely, almost cheesy taste to this pesto as well as a hearty amount of protein and fiber. Nutritional yeast is also a fabulous source of vitamin B12, which is one of the most prevalent nutritional deficiencies in the world. Vitamin B12 is crucial for many metabolic functions and for help in maintaining both a healthy cardiovascular system and nervous system.

1 cup chopped kale
1 cup fresh basil leaves
3 garlic cloves
2 teaspoons nutritional yeast
¼ cup extra-virgin olive oil

1. Place the kale, basil, garlic, and yeast in a food processor and pulse until the mixture is finely chopped, about 3 minutes.

2. With the food processor running, drizzle the olive oil into the pesto until a thick paste forms, scraping down the sides of the bowl at least once.

3. Add a little water if the pesto is too thick.

4. Store the pesto in an airtight container in the refrigerator for up to 1 week.

SUBSTITUTION TIP 

Try spinach or any other dark leafy green in place of the kale
for interesting variations. You can also use any of an assortment of different herbs in the same quantity as the basil in this recipe.

PER SERVING (2 TABLESPOONS) 

Calories: 44; Fat: 4g; Protein: 1g; Carbs: 1g;
Fiber: 0g; Net Carbs: 1g; Fat 82%/ Protein 9%/ Carbs 9%