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.
- Pepperoni - Hormel Original - Giant
- Mozarella Cheese
- Tomato Sauce - Hunts 8 oz (Basil/Garlic or Oregano)
- Optional: a pinch of Oregano and garlic salt
- Place pepperonis on a cookie sheet.
- Spoon about 3gm of tomato sauce in the center of each pepperoni.
- Sprinkle Mozarella Cheese on top.
- Broil 2-3 miinutes or until cheese begins to brown.
Greek Style Chop Salad
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. Select this recipe in KetoCalculator, Standard Meals.
- Black Olives - sliced thin
- Feta Cheese
- Olive Oil
- Chop tomatoes and avocados into small pieces.
- Layer salad: lettuce, tomatoes, avocados, feta cheese and sliced olives.
- Drizzle olive oil over top.
Scott's Spicy Italian Dish
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).
- Pepperoni - Hormel Original - sliced thin into strips
- Tomato Sauce - Hunts 8 oz (Basil/Garlic or Oregano)
- Green Pepper, raw, chopped
- Onions - raw, chopped
- Black olives- sliced
- Mushrooms - fresh, chopped
- Pineapple - unsweetened (canned in own juice)
- Olive or Canola Oil (or both)
- Mozarella Cheese - shredded
- Optional: Salt, pepper, garlic powder, Italian Seasoning
- In a small non-stick pan saute green pepper, onions and mushrooms in oil until tender.
- Sitr in seasonings if desired. Then remove to a separate bowl.
- In the same pan, stir-fry pepperoni for 1-2 minutes over moderate heat.
- Stir in the vegetables from the bowl.
- Stir in pineapple and sliced black olives until heat through.
- Sprinkle shredded Mozarella cheese on top then cover until cheese is melted. Serve.
Spaghetti Squash (casein-free if oil or ghee is used in place of butter)
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 mild flavor and may be enjoyed simply with salt and butter. Halve the squash and then bake or microwave until soft. The stringy flesh can then be scraped out with a fork, making vegetable spaghetti.
- Spaghetti Squash
- Optional: Salt
- Cut squash in half with a large sharp knife (the skin will be tough).
- Remove seeds and stringy middle part.
- Place on a cookie sheet with the cut side facing up.
- Bake at 400 degrees F for 40 minutes.
- Remove strings with a fork or tongs.
- Serve with butter and salt.
- Cooked squash may be frozen.
Teriyaki Turkey Wraps
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 index than regular sweeteners and only 1 gm is needed to sweeten this recipe. Raw ground turkey absorbs oil during sauteeing which adds to this flavorful combination of ingredients.
- Ground Turkey - raw
- Carrots - raw, sliced into toothpick sized sticks
- Coconut - dried, shredded - unsweetened
- Peanuts - dry roasted - chopped
- Soy Sauce such as Kikkoman Naturally Brewed
- Carbohdyrate-free sweetener or Agave Nectar (1gm is plenty for entire recipe)
- Pour oil into small frying pan and heat until it begins to sizzle.
- Place ground turkey in pan using a small spatula to stir, breaking it into small pieces and sauteeing until pink color is gone.
- Mix soy sauce and sweetener: 10gm soy sauce + carb-free sweetener or 1gm Agave Nectar is sufficient for 30gm of raw turkey.
- Tear lettuce into pieces the size of your hand. Place seasoned turkey inside.
- Garnish with carrots, coconut and peanuts. Serve immediately.
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.
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.
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.
Keto Cereal (Notation: gluten-free if Fiber One is eliminated. Fiber One contains Aspartame)
This high-fiber cereal combination is a quick healthy alternative to typical keto meals. It makes a great snack too!
- Cereal, Fiber One (General Mills)
- Macadamia nuts (dry roasted with salt) - chopped
- Pecans - chopped
- Coconut - dried, shredded - unsweetened
- Almond Breeze (non-dairy beverage) unsweetened – Blue Diamond
- 36% Heavy Cream
- Calculate amounts for each item.
- Chop nuts, then weigh.
- In a small bowl, mix together chopped nuts, coconut and Fiber One.
- Stir Almond Breeze beverage into cream. Pour some or all over cereal. Drink remaining cream.