Keto

Ingredients:

  • ½ cup Amul cheese
  • 2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons butter, at room temperature
  • 2 teaspoons minced garlic
  • 1 teaspoon chopped fresh basil
  • 1 teaspoon chopped fresh oregano
  • 4 salmon fillets
  • 1 tablespoon olive oil
  • Directions:

  • Preheat the oven to 350 ° F. Line a baking sheet with parchment paper and set aside.
  • In a small bowl, stir together the Asiago cheese, lemon juice, butter, garlic, basil, and oregano.
  • Pat the salmon dry with paper towels and place the fillets on the baking sheet skin-side down.
  • Divide the topping evenly between the fillets and spread it across the fish using a knife or the back of a spoon.
  • Drizzle the fish with the olive oil and bake until the topping is golden and the fish is just cooked through about 12 minutes.
  • Serve on a bed of greens or alone.

Nutritional Information (Per serving): Calories: 357 Fat: 28g Protein: 24g Carbs: 2g

Paneer is one of those ubiquitous Indian dishes that you will find on menus everywhere – from dhabas to restaurants of all kinds and one that can be replicated in our homes very easily. Luckily for us, it’s also one of those recipes that lends its beautifully to be ketofied.

Ingredients:

Making the puree:

  • 200 gms spinach or palak
  • 2 or more green chilies
  • 3 cloves of garlic
  • ½ inch of ginger
  • 4 cups of water for blanching the spinach
  • Making the gravy:

  • 100 gms paneer cut into cubes
  • ½ cup finely chopped onion
  • ½ cup finely chopped tomato
  • 2 cloves of garlic finely chopped
  • ¼ tsp. hing or asafoetida
  • ½ tsp. Jeera
  • ¼ tsp. haldi powder
  • ½ tsp. red chili powder (if you feel the green chilies will provide enough heat, skip this)
  • 1 tsp. garam masala
  • 1 bay leaf
  • 2 tbsp. ghee or butter
  • ½ tsp. kasoori methi 1 tsp. lemon juice
  • Salt to taste
  • 1 tsp. of cream and ginger juliennes to garnish.
  • Bringing everything together

  • Clean the spinach leaves thoroughly by washing multiple times.
  • . Boil 4 cups of water in a pan and once the water starts boiling drop the spinach leaves into it and turn off the heat. Leave for a few minutes and strain the leaves. Do not discard this water and reserve it for later.
  • Blend the blanched spinach, ginger, garlic and green chilies into a smooth paste and keep it aside.
  • Blend the blanched spinach, ginger, garlic and green chilies into a smooth paste and keep it aside.
  • Put a pan on heat and add the ghee or butter. Make sure to use lesser heat if you are using butter so that it doesn’t burn. Once hot, add the hing, jeera and the bay leaf and let it crackle. Add the finely chopped onions and let them fry until they turn golden brown.
  • Add the finely chopped garlic and let it fry taking care to not burn it.
  • Add the finely chopped tomatoes and let them soften and cook down.
  • . Once you see the fat releasing from the sides of the mixture, add the haldi and chili powders, kasoori methi and garam masala. Fry for a minute.
  • Add the spinach puree and stir well. Add some of the reserved water and let it simmer for a few minutes till the spinach is cooked and all the masalas are incorporated well. Season with salt and add the lemon juice.
  • Add the cubed paneer and let it cook for a few minutes till the paneer softens.
  • . Garnish with cream and ginger juliennes.
  • Nutritional Information Per Serving Serving Size 2 Calories 362 Total Fat 28 g Total Carbohydrate 9 g Protein 15 g

If you love eggs but are tired of the same old boiled eggs and masala omelet, change things up with a Frittata. This is one dish that can easily be made for breakfast, lunch or dinner. The best part is you can add vegetables or other meats like ham, chicken and sausage to liven things up.

Ingredients:

  • 4 eggs
  • 1 tbsp. olive oil
  • 1 tbsp. Butter
  • ½ cup mushrooms
  • ½ cup washed spinach leaves
  • ¼ cup finely chopped onions
  • ½ cup cheese – take your pick from cheddar, mozzarella or ricotta or one that is easily available
  • Salt and pepper to taste
  • Chili flakes (optional)
  • Bringing everything together

  • Preheat the oven to 185 degrees C. While the oven is heating up, heat up a pan and heat up the olive oil on medium heat. Add the chopped onion and cook till the onions soften and become translucent.
  • Add the mushrooms and cook till the water evaporates.
  • Add the palak leaves and cook them till they wilt slightly.
  • In a bowl, break the eggs and beat them lightly and season with salt and pepper. Add most of the cheese to it and leave some for topping the eggs while baking them.
  • Heat up a cast iron skillet or an oven proof pan to melt the butter and coat it well. Add the mushrooms and spinach to it and pour the egg and cheese mixture to it.
  • Top with remaining cheese and put it in the oven to bake for about 20-25 minutes until the eggs are cooked and set.
  • Nutritional Information Per Serving Serving Size - 2 Calories 410 Total Fat 33 g Total Carbohydrate 3 g Protein 23 g

If you are tired of chicken and paneer and love your fish, here is a simple yet tasty recipe that takes very little prep time and is ready in a jiffy. Use fish that is locally and easily available and you are good to go.

Ingredients:

  • 100 gms fish fillet (take your pick from Basa, Surmai/King fish/Sear, Tilapia, Betki)
  • 2 tsp. garlic paste
  • 2 tsp. chilli powder
  • 1/2 tsp. haldi powder
  • 1 tbsp. coriander leaves chopped fine
  • ½ tbsp. lemon juice
  • 2 tbsp. oil
  • Salt to taste
  • 1 tbsp. husk mixed with a pinch of salt and
  • ¼ tsp. chili powder
  • Bringing everything together

  • Wash and clean the fish well and drain all the water.
  • Mix the garlic paste, chili and haldi powders,lemon juice, salt and coriander leaves and coat the fish pieces well. Leave aside for 20 minutes to marinate.
  • Heat the oil in a pan. Coat the fish pieces in the husk and chili powder mix and put them into the pan.
  • Cover the pan with a lid for a few minutes till the fish cooks on one side. Flip the fish pieces and cook the other side as well so that both sides are crispy and done.
  • Serve with lemon juice and onion rings.

Ingredients

  • ¾ cup coconut flour
  • 2 tablespoons ground psyllium husk powder
  • ½ teaspoon baking powder
  • 1 teaspoon salt
  • 1⁄3 cup melted coconut oil
  • 2 cups boiling water
  • coconut oil, for frying
  • sea salt
  • Garlic butter

  • 4 oz. butter
  • 2 garlic cloves, minced

Mix all dry ingredients in a bowl. Add oil and then boiling water and stir thoroughly.

Allow to rise for five minutes. The dough will turn firm fairly quickly, but stay flexible. It should resemble the consistency of Play-Doh. If you find it’s too runny then add more psyllium husk until it feels right. The amount needed may vary depending on what brand of husk or coconut flour you use.

Divide into 6 or 8 pieces and form into balls that you flatten with your hands directly on parchment paper or on the kitchen counter.

Fry rounds in coconut oil over medium heat until the Naan turn a nice golden color.
Heat the oven to 140°F (70°C) and keep the bread warm while you make more.
Melt the butter and stir in the freshly squeezed garlic. Apply the melted butter on the bread pieces using a brush and sprinkle flaked salt on top.

Pour the rest of the garlic butter in a bowl and dip pieces of bread in it.

Ingrdients

  • 2 Tbspn Coconut Oil (or oil of your choice)
  • 8 Chicken Thighs (boneless skinless, cut into 1″ pieces)
  • 3 Small Zucchini (Cut half lengthwise and thickly sliced)
  • 1 tsp Garlic (minced)
  • 1 Tbspn Curry Powder
  • 1/2 tsp Paprika
  • 2 tsp Real Salt
  • 2 cans Coconut Milk (about 15 oz each)
  • 1 cup tomatoes
  • Cilantro (to garnish)
  • INSTRUCTIONS

  • Heat the olive oil in a stock pot to high heat. Add the chicken and cook until chicken pieces are browned on both sides. Remove the chicken from the pan and set aside, keeping the remaining oil in the stock pot.
  • Add the onion and zucchini and saute until lightly browned. Add the garlic, curry powder, paprika, and salt and saute for 30 seconds.
  • Add the chicken back into the pot, along with the coconut milk. Bring to a boil.
  • Reduce heat to a simmer, cover the pot with a lid, and let simmer for 30 minutes, or until chicken is tender. Add the tomatoes to the pot in the last 5 minutes of cooking.
  • Serve in a bowl with the coconut broth, like a soup. Top with cilantro.

INGREDIENTS:

  • 1–1¼ cups full-fat coconut milk
  • ½ frozen avocado
  • 1 tablespoon nut butter of choice.
  • 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes.
  • OR 1 scoop of chocolate protein powder made from bone broth.
  • 1 tablespoon coconut oil
  • ice (optional*)
  • for topping: cacao nibs and cinnamon
  • ¼ cup water, if needed
  • DIRECTIONS:

    Add contents into a high-powered blender, blending until well-combined. Top with cacao nibs and cinnamon.

INGREDIENTS:

  • one 8-ounce cup of organic coffee
  • 1 scoop collagen powder made from bone broth.
  • 1 scoop beef gelatin (optional)
  • 1 tablespoon grass-fed butter
  • 1 tablespoon coconut oil or MCT oil
  • cinnamon to sprinkle on top.
  • DIRECTIONS:

    Add all ingredients to a high-powered blender, blending until well combined.

Ingredients

  • 1 (13.5 ounce) can full fat coconut milk, blended
  • 1 cup water
  • 2 tablespoon cacao powder
  • ⅛ teaspoon vanilla stevia
  • ⅛ teaspoon celtic sea salt
  • ¼ cup chia seeds
  • Instructions

  • In a vitamix, combine coconut milk, water, cacao powder, stevia, and salt
  • Blend until smooth
  • Transfer mixture to a one quart mason jar
  • Add chia seeds and shake well
  • Refrigerate overnight to let chia seeds soften and absorb liquid
  • Serve

Ingredients

  • 4 Chicken Breasts Medium Size
  • 1 Cup Coconut Cream
  • 1 Cup White Wine
  • 300 g Mushrooms
  • 300 g Green Beans Halved
  • 2 Tsp Dijon Mustard
  • 4 Cloves Garlic
  • ¼ Cup Olive Oil
  • 1 Tsp Fresh Thyme Chopped
  • 1 tsp Salt
  • 1 tsp Pepper
  • Instructions

  • Preheat the oven to 355F (180C).
  • Heat a frying pan to medium heat with half the amount of olive oil required for the recipe, add the chicken breasts and cook each side for 2 minutes.
  • Place the chicken on your favourite baking tray lined with baking paper. Cook for 15 mins.
  • Meanwhile, in the same frying pan, slice the mushrooms and slightly brown them using the reaining olive oil and garlic.
  • Add the Beans, coconut cream, white wine, dijon mustard, thyme, salt and pepper. Mix around in the pan and reduce to a simmer. The sauce should be quite watery to start with, and will reduce to a lovely creamy sauce.
  • Once the chicken has reached 15 mins, remove from the oven. Plate the chicken and cover with sauce, mushrooms and beans. Enjoy!

Ingredients

  • For the Dosa
  • 18 grams Almond Flour I use this one
  • 15 grams Shredded Mozzarella
  • 30 ml Coconut Milk
  • Salt to Taste
  • a pinch Cumin Powder
  • a pinch Cumin Powder
  • For the Coconut Chutney
  • 100 grams Coconut meat
  • 10 grams Ginger
  • 1 Green Chilly
  • 1 Tbsp Coconut Oil
  • 1 Tsp Curry Leaves Chopped
  • 1/2 Tsp Mustard Seeds
  • 1 Dried Red Chilly
  • Salt to Taste
  • a pinch Hing or Asafoetida optional
  • Instructions

    Mix all ingredients together and form the batter Pour the batter in a lightly oiled, non stick, frying pan and spread Cook on a medium heat till the bottom starts to brown and the batter cooks all the way through, and the sides begin to lift a bit from the pan Fold over and serve with the coconut chutney

    For the Chutney

  • Blend together the coconut, chilly, salt and ginger with some water to make a coarse chutney .
  • Heat the coconut oil in a pan and add in the mustard seeds, dried red chilly, curry leaves and hing.
  • Once the mustard seeds start popping pour the hot oil and spices mixture over the chutney and mix well.
  • Eat with keto dosa.

    Ingredients

  • 450 grams Salmon Fillets (150 grams each fillet)
  • 100 ml Heavy Cream/Double Cream.
  • 50 grams Red Bell Peppers Diced.
  • 50 grams Yellow Bell Peppers Diced.
  • 10 grams Chopped Garlic.
  • 1 Tsp Old Bay Seasoning
  • 1 Tbsp olive oil
  • 1 Tbsp Butter
  • 1/4 Chicken Stock Cube
  • 1 Tsp Chopped Parsley
  • Instructions:

  • Start by prepping the salmon fillets. Score the skin with a sharp knife and then season generously with Old Bay. Alternatively you can use salt and pepper and any other spices you like.
  • Heat the olive oil in a frying pan and place the salmon skin skin side down and cook for 2 minutes or till skin is crispy. Flip over and cook for a further minute and for about 30 seconds on the sides as well. When done, remove from the pan.
  • In the same skillet heat up the butter and add in the garlic and bell peppers and saute.
  • Season with the stock cube and add water as required.
  • Once you reach a gentle simmer then add in the cream and give it all a good mix. Turn off the heat and finish with the freshly chopped parsley Serve the salmon with a side of sauteed or creamed spinach and this lovely sauce.

Ingredients

  • 100gms Paneer
  • 25gms Flaxseed Powder
  • 30ml Coconut Milk
  • 3tsp Ghee
  • 1tbsp Mint Chutney
  • Method

  • Cut paneer into thick slices
  • Apply mint chutney on one side of two paneer slices and close like a sandwich Put coconut milk and flaxseed powder in two separate bowls
  • Add salt and pepper to the flaxseed powder as per your taste Take each paneer sandwich and dip in coconut milk
  • Dab coconut milk dipped paneer sandwich in flaxseed powder on all sides Brush some ghee on the non stick grill pan and keep it on medium heat
  • Place paneer slices on the heated grill and cook on medium heat Flip them over to cook from all sides
  • Serve when paneer gets crispy with rich golden color from outside, Enjoy hot and creamy kebabs

Ingredients

  • Instant Coffee
  • Cooking coconut oil
  • Stevia drops
  • Method

  • Boil a mug of water and add 1 tsp of instant coffee in it.
  • Once the coffee starts boiling, add half tsp coconut oil to it (you can add up to 1 tsp coconut oil as per your taste)
  • Let it simmer for a few mins before straining in a cup
  • Add artificial sweetener of your choice and sip slowly
  • Note: Coconut oil can be replaced with ghee or butter in same quantity

Ingredients

  • 100ml Coconut Oil
  • 100gms Almonds
  • 30gms Grounded Flax Seeds
  • 15gms Chia Seeds
  • 1scoop MuscleBlaze Whey Protein Powder
  • Pink Salt (optional)
  • Method

  • Place a thick bottomed pan on medium heat and pour coconut oil in it.
  • Grind almonds and put them in heated oil, keep stirring
  • Add sweetener and keep stirring on low heat. If you feel that the oil is getting super hot, switch off the heat for three to four minutes.
  • Add grounded flax seeds and keep stirring.
  • At last add whey protein and stir to make mixture look nice and sticky.
  • Add Chia seeds to the pan, mix well and remove from heat.
  • Line baking tin with parchment or butter paper and put the mixture in it.
  • Keep the tin in the deep freezer for at least two hours
  • Once its set it will come out nicely from the tin
  • Cut them into small cubes and store in an air tight container in refrigerator

Ingredients

  • 1.5kg Chicken Broiler
  • 150gms Yogurt
  • 5tsp Ginger and Garlic paste
  • 30gms Onion paste
  • 15tsp Ghee
  • 1 cup Cilantro or dhania leaves
  • 30 gms Curry Leaves
  • 1tsp Mustard seeds
  • 1tsp Table salt
  • ½ tsp Pink salt
  • 1tsp Turmeric or Haldi powder
  • 1tsp Red Chilli powder (optional)
  • 2 to 3 Green Chillies optional
  • Method

  • Wash chicken and pat dry
  • Mix hung curd, turmeric powder, and both the salts. Marinate chicken evenly in that mixture
  • Grind onions into fine paste and apply it to chicken. Let it set for 4-5 hours
  • After 4-5 hours, heat ghee in the wok
  • Add mustard seeds and let them splatter, add curry leaves on a medium heat
  • Add chicken and continue cooking on medium heat
  • After some time, chicken will start leaving water and will also appear a little tender
  • Grind fresh cilantro or dhania with green chillies to make a fine paste using water
  • Add this paste to the chicken and keep cooking for another 10-15 minutes
  • Once all the water in chicken dries it means its cooked and ready for serving

INGREDIENTS

FOR THE SOUP

  • 16 oz chicken breasts (~2 large)
  • 4 cups kale, deboned
  • 1 28 oz. can crushed tomatoes
  • 1 15 oz. can black beans
  • 1 15 oz. can sweet corn
  • 1 4.5 oz. can green chiles
  • 1/4 cup lime juice
  • 2 tablespoons minced garlic
  • 2 tablespoon chili powder
  • 1 teaspoon cumin powder
  • 1 teaspoon paprika
  • 2 teaspoons garlic powder
  • 2-3 tablespoons Frank’s Red Hot (depending on how hot you like it)
  • 48 fl. oz. chicken broth (~6 cups)
  • 1/4 cup nonfat greek yogurt
  • FOR THE SPICY TORTILLA STRIPS

  • 8 small corn tortillas
  • 1-2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • Salt and pepper, to taste
  • INSTRUCTIONS

    FOR THE SOUP

  • 1. Place all ingredients (minus the Greek yogurt) in your crock-pot. Turn to high and let cook for 3-4 hours*. Once your chicken is cooked all the way through, remove and shred. Then, place back in crock-pot. Add Greek yogurt and mix until combined.
  • FOR THE SPICY TORTILLA STRIPS

  • 1. Preheat oven to 400ºF. Then, thinly slice tortillas to create your strips. Toss in olive oil and then sprinkle on spices and toss again. Bake tortilla strips at 400ºF for 5 minutes. Toss and then put back in for 5-10 more minutes until golden brown.
  • NUTRITION

  • Serving Size: 1/8th recipe (~1.5 cups)
  • Calories: 324
  • Sugar: 5
  • Sodium: 683
  • Fat: 6
  • Carbohydrates: 40
  • Fiber: 9
  • Protein: 27