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.
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.
- 1gm Baking Powder - Calumet (Kraft)
- 3gm Splenda - No Calorie Sweetener, Ganular (McNeil)
- 6gm Cocoa, Hershey's (unsweetened)
- 50gm Egg - raw, mixed well
- 14gm Chocolate, Bakers Unsweetened Squares
- 17gm Butter
- 16gm Coconut Oil
- 34gm Flaxseed Meal (whole ground flax seed)
- 45gm Macadamia Nuts (dry roasted with salt) - ground
- 30gm Sour Cream
- Melt the butter, Bakers Unsweetened Chocolate and coconut oil in a small pan (or microwave). Cool for 2 minutes then stir in mixed egg.
- Mix together dry ingredients.
- Stir melted mixture into dry ingredients, then mix in sour cream until well blended.
- Make a foil pan with a 12 inch piece of foil, fold foil in half (shortwise) then create a small pan with approximately 1 inch sides.
- Spread mixture into foil pan; you do not need to grease the foil pan.
- Bake for 12-15 minutes in a preheated 325 degrees oven.
Muffin in a Mug
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 on butter or coconut oil while it is warm. You may also adjust the recipe for an indivdual meal to include chopped nuts, fruit, coconut and other spices. Recipe submitted by Leslie Moccia. You will find this listed as a food item in the Fat Category in KetoCalculator.
- 30gm Flaxseed meal (whole ground flaxseed)
- 30gm Egg, raw ,mixed well
- 15gm Sour Cream, cultured (not lowfat)
- 21gm Butter
- 1gm Baking Powder
- 0.5gm Splenda (powder)
- 0.5gm Cinnamon, ground
- A large pinch of salt (optional)
- Place the butter in a small coffee mug then micrwave for a few seconds to melt. Rotate cup to coat insides of cup with butter.
- Place remaining ingredients in cup and mix well with a small spatula.
- Microwave for 1 minute. Let cool then serve with a spoon or remove from cup and cut into slices.
April's Kolacky Cookies
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 and melted butter. The 4 (unfilled) cookies shown here together are 257 calories and a 4.26:1 ratio. This recipe is also gluten-free.
- 7gm Egg - raw, mixed
- 9gm Macadamia nuts - roasted, finely chopped
- 10gm Almond Meal (ground almonds)
- 10gm Cream Cheese
- 12gm Butter
- 5 drops liquid carb-free sweetener
- 3 drops Vanilla Extract or Bickford Flavoring
- Allow butter and cream cheese to come to room temperature then blend together.
- Mix remaining ingredients into above mixture.
- Divide batter into 4 equal mounds on greased cookie sheet. Bake at 325 degrees F for 10-12 minutes.
Baked Spinach Souffle
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.
- Spinach - chopped, frozen - thawed and drained
- Onions - raw, chopped
- Heavy Whipping Cream
- Egg - raw, mixed
- Parmesan Cheese - grated
- Olive oil
- Place all ingredients into a small blender. Blend for several seconds.
- Pour mixture into a small oven-proof dish that has been sprayed with oil spray.
- Bake in preheated 350 degree F oven for 20 minutes.
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.
Baked Parmesan Onions (Notation: casein-free if oil or ghee is used in place of butter)
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!
- Butter, olive oil, coconut oil, or other oil
- Parmesan cheese - grated
- Slice onions into thin rings. Place rings in a small shallow baking dish. Onions should not be deeper than 1 inch.
- Use about 1/2 the amount of fat as onions. Spread or drizzle fat selection(s) over onions.
- Sprinkle Parmesan cheese on top. Use at least 1gm of parmesan for every 20gm of onion.
- Bake at 350 F for 30-40 minutes until golden brown.
Indian Butter Chicken
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 of ingredients. This recipe makes 1000 Calories, 20gm Protein, 12gm Carbohydrate and 97gm Fat.
- 55 gm Chicken breast, no skin - raw
- 1gm Onions, spring or scallions (tops and bulb) - raw
- 40gm Butter
- 43gm Olive Oil
- 40gm Green Pepper - raw
- 170gm Tomato, canned in puree or tomato juice
- 2gm Garlic - raw
- 50gm Cream, 36%
- 0.2gm (1/4 tsp.) Chili Powder
- 0.2gm (1/4 tsp.) Garam Masala
- Heat the oil in a skillet over medium heat.
- Finely chop the onions and garlic then cook approximately 1 minute in the skillet until tender.
- Puree the tomatoes and green pepper in the blender or food processor then mix into the skillet.
- Season the mixture with salt, garam masala and chili powder.
- Stir in the cream and butter and continue cooking until heated through.
- Stir the raw chicken into the skillet. Cover and simmer for 5 minutes or until the chicken is cooked through.
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.