The Charlie Foundation is pleased to present this Ketogenic Diet approved recipe with the collaboration of our partner site ketocook.com
Cran Strawberry Sauce (101 calories)
- 22g fresh strawberries
- 22g fresh cranberries
- 12g butter
- 20g water
- sweetener of choice
- Chop the strawberries and cranberries in half.
- Put the berries, water, butter and sweetener in a small 8 inch non stick pan.
- Heat the mixture over medium heat.
- Cover with a lid and cook until the berries are soft, about 1-2 minutes.
- Use the back of a silicone spatula to mash the berries while they are still in the pan.
- Cook until almost all of the water has evaporated.
- Remove the mixture from the pan and store in a small bowl. If the butter looks separated after removing from the heat, stir until it is combined.
- As it cools the natural pectin in the berries will hold onto the butter.
Some things to remember:
- This is best served room temperature or cold
The Charlie Foundation is pleased to present this Ketogenic Diet approved recipe that was especially prepared for the Family Day event of our 3rd Symposium with the collaboration of our partner site ketocook.com
High Fiber Rolls
Ingredients (makes 4 rolls):
3:1 Ratio - 88 calories per roll
2:1 Ratio - 63.5 calories per roll
MAD (approximately 1.25:1) - 43 calories per roll
- Pre-heat the oven to 300 degrees.
- Mix the egg, oil, water (if using) and vinegar together very well.
- Add the flax meal, psyllium husks, baking powder, baking soda and salt to the egg mixture. Use a small spatula to combine the ingredients very well.
- Once the ingredients are combined, let the dough “rest” for 5 minutes. It will appear very wet, but as it sits, the dough will stiffen up to the constancy of very stiff oatmeal.
- Line a baking sheet with parchment paper. Divide the dough into 4 equal portions. You may weigh them on the scale for accuracy (total weight of ingredients in raw state divided by 4).
- Use wet hands (to prevent sticking) and shape the dough as desired. Place them on the baking sheet and bake for 30 minutes.
- One baked roll (1/4th of recipe) weighs between 21-23 grams and has 2.3g protein, 10.65g fat and 0.7g carbohydrate.
- The fiber content of each roll is 2.5g and is not included in the carbohydrate value.
- This recipe has been calculated according to the recommended serving size (1 teaspoon or 3g) of psyllium husks for children ages 6-12. Please ask your dietitian about how much psyllium to include in your diet.
- The ideal amount of water and oil combined is 29g. To calculate a different ratio, reduce the oil to meet your ratio and add enough water to compensate and equal 29g.
The Charlie Foundation is pleased to present the first in a series of Ketogenic Diet approved recipes with the collaboration of our partner site ketocook.com.
Forget the buns! Serve food on a stick, it usually goes over well with kids and adults alike. This is a typical grilled hamburger, deconstructed and put on a stick. It has all of the traditional ingredients, including the pickle on top. I chose to use mustard as the flavor for the dipping sauce, but you could use sugar-free ketchup, Walden Farms brand BBQ sauce or ketchup, mayonnaise or even ranch dressing. The mustard dip makes a large portion, so if you’re not a “heavy dipper” I would recommend some fat to be served on the side in a way that you prefer.
A hamburger can not be served without a side dish! I made this broccoli slaw as a different twist on regular coleslaw. The broccoli is raw, but you could lightly steam it to make the broccoli more mellow. Additionally, if pomegranate seeds are not available, use a little shredded apple.
The entire meal pictured is a total of 427 calories and a 4:1 ratio. The broccoli slaw is a separate recipe from the hamburger and dip. They do not need to be served together.
Hamburger on a Stick (253 calories 4:1 ratio) (Notation: casein-free if ghee is used in place of butter)
- 29g 80% lean ground beef, RAW
- 5g fresh tomato, cut into one chunk
- 3g iceberg lettuce cut the same size as the tomato
- 3g dill pickle, I used Bubbies brand
- 15g butter, room temperature
- 7g olive oil
- 10g yellow mustard
- salt/pepper, garlic powder
- wooden skewer
Soak wooden skewers in water for at least 30 minutes to prevent them from catching on fire! Season the raw meat with salt, pepper and a pinch of garlic powder. Press it onto the skewer into a ball making sure it is an even thickness around all sides. Carefully grill the meat until it is cooked thoroughly.
Skewer the lettuce, tomato and pickle on the end of the skewer.
Mix the room temperature butter, oil and mustard together until it is well combined. You will need to use a fork or a small whisk to help the butter blend in. Serve the dip with the hamburger stick.
Broccoli Slaw (174 Calories 4:1 Ratio)
- 29g raw broccoli15g Hellmann’s Mayonnaise
- 7.6 gpomegranate seeds
- 7g macadamia nuts, crushed into small pieces
- 2g cider vinegar
- 1g Truvia
Wash the broccoli well. Cut the florets off the thick stem and break them into very small pieces.
Use a shredder attachment on a Cuisinart and shred the stems. Mix the stems and the florets together very well to evenly incorporate them. If you want to steam the broccoli, now is the time! Weigh the portion you need and then lightly steam.
Finish by mixing in the remaining ingredients and season to your liking. It is best if you allow this recipe to sit overnight so all the flavors have time to blend together and the broccoli has time to soften a little.
This is a simple 4 ingredient cracker recipe submitted by Nevin's mom (see Keto Kids). The crackers are crisp and mild in flavor and taste great with a spread or dip. Nevin likes these with a spread made of cream cheese, butter, dash of cinnamon and 2 drops of carb-free sweetener. She also eats these with a mixture of peanutbutter and butter for a snack. You will find these listed (as prepared crackers) in the Fat Category of KetoCalculator as "Almond Crackers". A one inch square cracker (2.5gm) has 17 Calories, 0.16gm Carbohydrate and is a 3.27:1 Ratio.
- 30gm Almond Flour ( whole ground blanched almonds)
- 20gm Macadamia Nuts, dry roasted with salt - finely ground in a blender
- 15gm Olive Oil
- 15gm Egg white - raw
- 1/8th teasoon Salt (optional)
- Mix together all ingredients until dough becomes stiff.
- Line a cookie sheet pan with foil. Spread dough thin into an approximate 8 x 6 inch rectangle by patting dough flat with a spatula.
- Using a spatula, cut a grid into the dough to form approximately equal cracker squares.
- Bake at 325 degrees F for 10-12 minutes or until golden brown.
- Allow to cool before removing from pan. Store in a zip-lock bag or airtight container for up to 3 days or freeze.
A tasty stack of Silver Dollar Pancakes. This simple 3 ingredient recipe uses ground macademia nuts instead of flour. Chopped blueberries, peaches or pecans will make these even tastier. Pancakes can be frozen and reheated easily in the toaster oven or microwave. Top pancakes with whipped cream and or butter. Syrup choices include Walden Farms Sugar-free Pancake Syrup (listed in KetoCalculator) or a few drops of Davanci Pancake Syrup Flavoring which may be mixed with butter. This recipe includes gram weights to guide you in creating a recipe and provides 300 Calories, 4:1 Ratio.
- 30gm Macadamia nuts - roasted
- 28gm Egg, raw - mixed well
- 6gm Oil - Canola, Soybean, Olive or any vegetable oil
- Optional: 3 drops Vanilla Extract
- Grind macadamia nuts in a blender until finely chopped.
- Mix egg and oil into chopped macadamia nuts.
- Optional: Add 3 drops Vanilla Extract
- Spray a nonstick skillet with oil-spray.
- Drop batter into desired size circles into heated pan. Turn over with a spatula when browned.
Squash Curry Soup
Butternut squash is a mild-tasting vegetable that is rich in Vitamin A and popular among kids. This flavorful combination tastes great warm or cold. Calculate this recipe to the desired ratio using about the same amount of coconut milk as squash; 1gm of Curry Powder per serving (2gm for stronger flavor); and 5-15gm of raw onion per serving depending on carbohydrate restriction. We used Spice Island brand Curry Powder which is very aromatic but not spicy hot.
- Butternut squash - cooked
- Coconut milk (not low-fat)
- Curry powder
- Onions - raw
- Olive oil
- Bake a butternut squash; cut it down the middle then scoop out the strings and seeds. Turn both pieces face down on a foil covered baking sheet and bake for 30 minutes at 375 degrees. You can also cook cut the flesh into chunks and microwave until soft.
- Sautee raw onions in olive oil in a small sauce pan.
- Add cooked squash, coconut milk and curry powder and mix well with a silicone spatula, mashing squash into liquids.
- Simmer for 10 minutes on low heat to blend flavors. Water may be added for thinner consistency. Soup may be refrigerated for 2 days or frozen.
Avocados are the perfect food for the ketogenic diet. They are rich in monounsaturated fat and very low in carbohydrate. Avocados also have 60% more potassium than bananas. They are also a great source of B vitamins, as well as vitamin E and vitamin K. They have the highest fiber content of any fruit. There's evidence to show that including avocados daily in a (regular) diet lowers cholesterol and triglycerides. The Hass avocado shown here is the most common variety available in the US. The larger, greener avocados grown in Florida are much lower in fat and higher in carbohydrate.
- For ready to eat avocados, choose those that are slightly soft when flesh is pressed.
- Firm avocados will ripen faster when stored next to other fruit (within 2-3 days).
- After cutting open the avocado, leave the pit inside and the skin on to help keep the remainder fresh.
- You may freeze cut up avocado but wrap it with plastic wrap to avoid air contact which browns it. Browning is not harmful though.
- Avocados taste great plain but also in omeletts, in salads, or mashed with mayonnaise as a dip for raw vegetables.
Chicken Vegetable Soup
Variations of chicken soup recipes were submitted by several readers and were combined into a base recipe that can be easily modified. Soups are a great way to introduce vegetables to children who are not accustomed to eating them since they are more mellow tasting after simmering in broth. A pinch of a dried herb may be added for flavor such as Thyme or Sage. If you are preparing steamed fresh vegetables for other meals, remember to freeze the extras for soup that you will make in the future. Similarly, you can freeze small portions of roasted meat or poultry too.
- Butter, Olive or other oils
- Raw vegetables finely chopped such as celery, broccoli, spinach, onions, carrots, cauliflower, green beans, squash, peppers (use at least 2 or more)
- Chicken dark meat - no skin - cooked - finely chopped
- Broth, Swanson Chicken 99% fat-free- canned
- Optional: salt and pepper
- Additonal ingredients that may be added: Shiratake Miracle Noodles, cream, cheese (after step 5)
- Place butter or oil in small saucepan and heat until just beginning to sizzle.
- Add chopped fresh vegetables and sauté for 2 minutes stirring frequently.
- Add chopped chicken (or other meat) and continue sautéing to allow fat to absorb for about 1 minute.
- Pour in the broth then stir occasionally.
- Add a pinch of salt, pepper and a dried herb if desired such as Thyme, Sage or Basil.
- Reduce heat and simmer for 5-10 minutes on low heat.
Veggies with Dip
Raw vegetables such as green peppers, tomatoes, carrots and onions are full of nutrients, antioxidants and are also excellent sources of fiber. Mayonnaise can be seasoned with a pinch of Dill Weed or flavored with a commercial salad dressing for variations in taste. This may prepared as a snack or part of a meal. Check out the salad bar at your area grocery store to find these vegetables freshly cut for convenience.
- Green peppers - sliced
- Red onions
- Season mayonnaise with a pinch of Dill Weed.
- Serve raw vegetables with mayonnaise dip.
Garden Salad with Vinaigrette Dressing
Salads are a healthy, high-fiber meals and as simple as 2 ingredients. This salad meal combines several vegetables with a tangy vinaigrette dressing. Hard cooked eggs and pecans provide protein; onions and tomatoes provide a rich contrast of flavor and are contain many nutrients. Avocados are one of the most nutrient dense foods as well as a healthy dose of monounsaturated fats that help to lower cholesterol and fiber to aid in digestion. The Hass Avocado is highest in fat and lowest in carbohydrate. Select this recipe in KetoCalculator, Standard Meals.
- Romaine lettuce
- Onions - finely sliced
- Tomatoes - chopped
- Avocado - California or Mexico (Hass)
- Egg white - (from hard cooked egg)
- Egg yolk - (from hard cooked egg)
- Olive oil
- Red wine vinegar
- Lemon juice
- Calculate ingredients to meal requirements.
- Prepare hard cooked eggs. After cooling weigh white and yolk separately.
- Assemble salad as desired.
- Prepare salad dressing. Use use about 20gm of Olive oil for each 20gm of red wine vinegar and 5gm lemon juice.
- Whisk these ingredients together then add a pinch of salt, dried oregano, and dry mustard. Whisk again.
- Optional: a drop of liquid stevia or saccharine will reduce the tartness of the vinaigrette mixture.