Recipes
The following recipe is a simple combination of heavy cream and cheese to create one of America’s favorite comfort foods. The amount of cream should be about equal or a little more than the amount of cheese. Use this guide to create this tasty dish for your child’s diet in KetoCalculator. Miracle Noodles are very low in carbohydrate and high in …
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 …
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 …
This is a flavorful combination of vegetables and spices,a popular dish at Indian restaurants. If you google this recipe, you will find many variations of spices and ingredients. The recipe shown here is very mild tasting which is especially good for children who are not accustomed to spicy foods. The gram weights are provided to reveal the proportion …
This is a delicious recipe that you can make for the entire family. Onions are high in antixodiants which help to protect our cells from free radical damage. Onions are also low in carbohydrate. Fresh parmesan cheese makes this taste especially gourmet!
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 …
This is a simple healthy casserole that can be doubled or trippled for future meals. The ingredients may varied for different flavors and nutritional goals. Chicken, cheese or fish may be added more protein. The amount of spinach should be roughly twice the amount of cream. Raw mixed eggs bind all the ingredients; use at least 1/4 the volume of spinach …
Kolackys are small, fruit filled pastries of Eastern European origin. This recipe was submitted by April Runge. She adapted the traditional Kolachy recipe to a keto snack and sometimes varies it to include mashed sweetened blueberries or Walden's Fruit Spread as fillings. She also suggests dipping part of the cookie into a chocolate sauce made of cocoa …
This unique muffin can be prepared and cooked in a coffee mug. Flaxseed, the main ingredient, is high in fiber and Omega-3 fatty acids. You can eat it with a spoon or slice the muffin and toast it. The recipe provides 370 Calories, 2 grams of Carbohydrate and a 3:1 ratio but can be adjusted for other ratios. You may increase the ratio by spreading …
This is a soft, cake-like brownie that is mildy sweet. A brownie may be incorporated into a meal or snack. Afer baking, cut brownies into 10 pieces which results in a final weight of 21gm each containing 100 Calories with 1gm carbohydrate and a 3:1 ratio. You will find the precise values listed in KetoCalculator as a food item under the Fat Category …
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 …
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 …
A light batter turns chicken into a tasty finger food. Once prepared, the nuggets can be dipped in mayonnase (with a pinch of dill weed as shown here) or a mixture of mayonnaise and a low carb salad dressing. Kids will love these golden nuggets. Quantities are provided to demonstrate the approximate proportion of ingredients. This recipe was submitted …
This is a recipe adopted from a popular appetizer served in Asian Fusion restaurants. It can be prepared as a complete meal or as a snack. The Teriyaki sauce flavor is made from a base of soy sauce that you can sweeten with a carbohydrate-free sweetener or a calculated amount of Agave Nectar. Agave Nectar is 100% carbohydrate but has a lower glycemic …
Spaghetti squash is a good alternative to pasta, potatoes, or rice. Rather blimp shaped, the skin is a cream white to golden yellow and the orange flesh is very fibrous and stringy. After purchasing this squash you can store it whole at room temperature up to 3 weeks. It is available year-round with peak season in fall. Spaghetti squash has a very …
This recipe was submitted by Scott's mom, Fay Lafrage. This spicy and aromatic combination will lure the entire household into the kitchen. There are multiple ingredients in this recipe that enhance it's flavor. One or two of the higher carbohydrate items can be eliminated to accomodate higher ketogenic ratios (pineapple and tomato sauce).
The low carb flax bread recipe below contains less than 2gm of carbohydrate per 30gm slice. This bread has a nutty flavor and resembles a whole grain bread. It can be thinly sliced for sandwiches. It can also be toasted. Calculate this bread into a meal or snack in KetoCalculator – Fat Category under ”Flax Bread”: www.ketocalculator.com. Flax …
As a rule of thumb, calculate approximately 10g of raw, mixed egg for every 40g of cream cheese. Use up to the same amount of heavy cream as cream cheese. All of the carbohydrate remaining can be allotted to fruit (for garnish or mixed into the recipe). Canned, unsweetened pumpkin or unsweetened cocoa can also be incorporated into the recipe as the …
This high-fiber cereal combination is a quick healthy alternative to typical keto meals. It makes a great snack too!
Crêpes are a versatile food that may be served at any meal of the day. They may be topped with butter or filled with a variety of fillings such as whipped cream with fruit, tuna salad, and cheese sauce. A crêpe batter is similar to that of a North American pancake batter but much thinner. To make this recipe lower in carbohydrate than standard Cr …
Omelets are an easy, high-protein, low-carbohydrate meal that can be modified with many different ingredients. The heavy cream makes these especially fluffy. People who are limiting their cholesterol intake can adjust the recipe to include mostly egg whites or a low-cholesterol liquid egg product. Optional ingredients: avocado, onions, peppers, mushrooms …
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 …
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 …
This tasty vegetable dish is sauteed in olive oil making it rich in monounsaturated fat. Be sure to make enough for the whole family.
Heavy whipping cream is the main ingredient in premium ice cream. Ketogenic ice cream can be made from a simple recipe of heavy cream plus fruit, nuts or cocoa powder. Shown here are blueberry and strawberry ice cream. These were prepared by mixing crushed fruit into whipped cream then freezing for 15 minutes. The chocolate version is heavy cream plus …
These mini pizzas are simple enough to make just minutes before mealtime. Hormel and Usinger are 2 brands that make a large sized pepperoni shown here. Make a double batch and refrigerate for future meals. They taste good cold too! Look for "Pepperoni Pizza" in the Standard Meal list in KetoCalculator.
This is another colorful nutritious salad. Olives are high in antixoidants, particularly polyphenols which can help the immune system. Olives and olive oils are both high in monounsaturated fats which act to prevent cholesterol from sticking to arteries. If you travel to Mediteranean countries, you will see olive oil poured over many different foods …
A great pita-type bread for making sandwiches or wraps. This recipe makes six - 5" diameter flat rolls as shown in the picture. Each are approximately 84 calories with 4gm of protein, 0.7gm of carbohydrate and 7gm of fat. The precise values are listed in KetoCalculator under the Fat category. Splenda adds 0.5gm of carbohydrate to the entire recipe. …
ALL-IN-ONE BANANA NUT CHOCOLATE CHIP MUFFINFrom Laura Rohrbaugh, mom to Cadence (on diet since 4/2008, seizure-free since 5/2008) .... After being on the diet 3+ years and developing lots of recipes through trial and error, I hit on one that's just too good not to share. My mission in creating this recipe was to develop a moist cake muffin containing all the fat, protein, and carbs in a single serving. Ialso wanted the muffins to freeze well or sit on a counter for a few hours without spoiling. Most of all, I wanted Cady to LOVE them! The following is a 2:1 recipe, about 400 calories. This would make 1 mammoth muffin…
