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.
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.
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.
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.
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.
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 unsweetened (powdered) cocoa. Ice cream can be planned as a snack or as part of or an entire meal (what kid wouldn't love to be offered ice cream for dinner)! Egg white powder can be incorporated to increase the protein required in a meal. Adding a high-fat yogurt such as Fage Total in about the same amount as the cream will result in a custard-like icecream (and more protein). Oils can be stirred into ice cream mixtures to increase the ratio. MCT oil is lighter in taste than vegetable oils and mixes in beautifully. An ice cream maker is helpful for making a great texture but you can also freeze your mixture. Thanks to Leslie Moccia (Zachary's mom)for contributing to this recipe.
- Heavy whipping cream (36 or 40%)
- Fruit such as fresh or frozen unsweetened bluberries or strawberries
- Optional ingredients: unsweetened cocoa, macadamia nuts, extracts or sugar-free flavorings i.e. DaVincii Gourmet, allowed sweeteners, Fage Total Yogurt, egg white powder
- Whip enough heavy cream to make several servings.
- Weigh the whipped cream.
- Stir desired ingredients into whipped cream. Divide into individual servings then freeze for 15 minutes. If frozen longer, thaw for10-15 minutes before eating.
Zucchini & Tomatoes Au Gratin
This tasty vegetable dish is sauteed in olive oil making it rich in monounsaturated fat. Be sure to make enough for the whole family.
- Zucchini - small sized, cut into very thin slices
- Tomatoes - chopped
- Onions - finely chopped
- Olive oil
- Parmesan cheese
- Optional - Salt
- Calculate ingredients to meal requirement.
- Sauté onions in Olive oil for 2 minutes.
- Add the sliced zucchini. Sauté for 2 minutes turning over the slices as they cook.
- Add chopped tomatoes and sauté for an additional 2 minutes.
- Sprinkle Parmesan Cheese on top then remove from heat and cover with lid until ready to serve.
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.
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, tomatoes, spinach. When including raw vegetables, stir-fry them for a few minutes in butter from the recipe first before adding them to the omelet in step #6.
- Raw mixed eggs
- Heavy Cream
- Butter or Olive oil
- Cheese – shredded (cheddar, parmesan, Swiss)
- Calculate quantity of food items for a meal.
- Weigh all ingredients.
- Spray a very light coat of Pam or other cooking spray over the whole pan. Let the pan warm to a medium-low heat (like, 4 on a scale of 10).
- Use a wire whip or fork to blend together egg and cream.
- Season mixture with a dash of salt and pepper if desired.
- Pour mixture into a small frying pan.
- Let the omelet continue to cook until the crispy thin egg edge starts to pull away from the pan, then add the shredded cheese to half of the circle.
- Take your fork and run the tines around the outside edge of the omelet, to make sure the egg layer has not stuck. Then, you can use your thumb and forefinger to grab the empty side of the omelet and fold it over the cheese side.
- Let the folded omelet cook for 30 seconds then slide omelet onto a plate. For a French omelet (as shown in the accompanied picture) fold into thirds.