Table of Contents
Introduction 1
Chapter 1 Keto Essentials 2
What Is Keto? 3
What to Eat 4
What to Avoid 6
Helpful Tools 7
Chapter 2 Breakfast 8
Açai Bowls with Pepitas, Coconut, and Chia 10
Nut and Seed Granola with Olive Oil 13
Berry Coconut Yogurt Bowl with Granola 14
Cashew Yogurt Bowl with Toasted Coconut and Almond Butter 16
Sunshine Ricotta Bowls with Granola 18
Macadamia Coconut Porridge 19
Rosemary Sautéed Mushrooms with Wilted Spinach and Scrambled Eggs 21
BLT Scramble Bowl 22
Roasted Vegetables and Sausage with Eggs and Sriracha 23
Smoked Salmon and Spinach Scramble 24
Chapter 3 Chicken 26
Green Goddess Chicken with Jicama Noodles 28
Pesto Zucchini Noodles with Chicken 30
Chicken Burrito Bowls 31
Adobo Chicken with Seared Bok Choy 32
Thai Peanut Chicken with Carrot and Cabbage Slaw 35
Sesame Ginger Chicken Salad 36
Roasted Chicken over Cauliflower Puree with Wilted Greens 38
Smoky Chicken and Broccoli Bowls 39
Chapter 4 Fish & Seafood 40
Coconut Salmon with Roasted Cauliflower and Asparagus 42
Seared Salmon and Broccoli Mash 45
Niçoise Salad Bowls 46
Poke Bowls with Avocado and Sesame Seeds 49
Paella with Cauli Rice 50
Spicy Mussels with Roasted Fennel and Tomatoes 51
Grilled Swordfish with Caper Gremolata 52
Chapter 5 Beef & Lamb 54
Spaghetti Squash Marinara 56
Steak Fajita Bowls 59
Meatballs over Mashed Cauliflower 60
Beef Bourguignon over Mashed Cauliflower 63
Skirt Steak with Herb Salad, Peanuts, and Cucumber Noodles 65
Lamb Kebabs with Red Pepper-Cucumber Salad and Yogurt Sauce 66
Lamb Curry over Cauli Rice with Cilantro Salsa 69
Chapter 6 Pork 72
Guajillo Braised Pork Taco Bowls 74
Asian Meatball Noodle Bowls 76
Chonzo, Bell Peppers, and Cauli Rice with Salsa Verde 77
Sausage and Grilled Veggie Bowls 79
Pork Chili Verde Bowls 80
Roasted Pork Tenderloin with Cabbage Slaw over Mashed Cauliflower 81
Pork Panzanella 82
Chapter 7 Vegetarian 84
Curried Cauliflower and Tofu Bowls with Arugula 86
Ratatouille and Goat Cheese Bowls 89
Vibrant Tofu Carrot Noodle Bowls 90
Keto Bibimbap 92
Tempeh Taco Bowls with Avocado, Cherry Tomato, and Lime Vinaigrette 93
Egg Roll Scramble 94
Chapter 8 Basics 96
Mashed Cauliflower 98
Cauli Rice 100
Spaghetti Squash 102
Vegetable Noodles 103
Guacamole 104
Pico de Gallo 106
Salsa Verde 108
Celeriac Puree 109
Lemon Herb Vinaigrette 110
Balsamic Vinaigrette 111
Conversions 112
Recipe Index 114
About The Author 117
