Trempette au Fromage de Chèvre et Tomates Cerises (Alimentation cétogène)

 

6 portions

• 250 gr fromage de chèvre crémeux
• 250 ml ricotta
• 5 ml ail haché
• 15 ml zestes de citron 
• 30 ml basilic frais haché
• 30 ml ciboulette hachée
• 30 ml huile d'olive
• Sel et poivre au goût
• 6 tomates cerises jaunes coupées en deux
• 6 tomates cerises rouges coupées en deux

1. Préchauffer le four à 350F (180C).
2. Dans le contenant du robot culinaire, déposer le fromage de chèvre, la ricotta, l'ail, les zestes de citron, les fines herbes et l'huile d'olive ; saler et poivrer.
3. Émulsionner jusqu'à l'obtention d'une texture lisse.
4. Transférer la préparation dans un bol ; ajouter la moitié des tomates cerises et remuer.
5. Huiler un plat de cuisson de 15 cm, puis y transférer la préparation ; garnir du reste des tomates cerises.
6. Cuire au four 20 minutes.

BON APPÉTIT

Salmon Tournedos Stuffed with Asparagus and Shrimp (Ketogenic Diet)

4 servings

• 2 similar-sized salmon fillets, 350 g each, skin removed
• 160 ml baby spinach
• 6 asparagus
• 150 g Nordic shrimp
• 80 ml grated mozzarella

1. Preheat oven to 400F (200C).
2. Place one salmon fillet on the work surface, skin side up; spread baby spinach, asparagus, shrimp and mozzarella over fillet.
3. Cover with the other salmon fillet, skin side down; tie four equally spaced strings around both pieces of salmon to hold the filling, season with salt and pepper.
4. Slice salmon between strings to form four tournedos.
5. Place tournedos on a baking sheet lined with parchment paper; bake for 10 to 12 minutes.
6. Set the oven to "broil" and grill the tournedos for 2 to 3 minutes.
7. Serve with express hollandaise sauce.

Express hollandaise sauce

1. In a saucepan, heat 250 ml butter until boiling.
2. In the blender container, place 4 egg yolks, 15 ml lemon juice and 30 ml hot water.
3. Emulsify for 1 to 2 minutes, incorporating the butter; season with salt and pepper.

BON APPÉTIT

Gingery Pork Stir-Fry (Keto)

 

4 servings

• 30 ml coconut oil
• 700 grams pork tenderloin
• 1 green bell pepper, diced
• 1 small red onion, diced
• 80 ml walnuts
• 15 ml freshly grated ginger
• 3 garlic cloves, minced
• 15 ml olive oil
• 1 habanero pepper, minced
• 30 ml tamari sauce
• Salt and black pepper to taste

1. Cut the pork into strips.
2. Heat coconut oil in a wok, season pork with salt and pepper, and cook until no longer pink, 10 minutes.
3. Shift to one side of the wok and add the bell pepper, onion, walnuts, ginger, garlic, olive oil, and habanero pepper ; sauté until fragrant and onion softened, 5 minutes.
4. Mix and season with tamari sauce ; stir-fry until well combined, about 1 minute.
5. Serve with cauliflower rice.

Per serving

• Cal : 318
• Net Carbs : 2.8g
• Fat : 16g
• Protein : 41g

BON APPÉTIT

Paprika and dill deviled eggs (Keto for beginners)

 

For 4 servings

• 6 large eggs
• 90 ml mayonnaise
• Salt and black pepper, to taste
• 15 ml fresh dill, chopped
• 5 ml paprika
• 2 ml Worcestershire sauce, sugar-free
• 1 ml Dijon mustard

1. Bring to a boil a pot filled with salted water over medium heat ; carefully add in the eggs and boil them for 10 minutes.
2. Rinse under running water, then peel and cut them in half lengthways ; remove the yolks into a medium bowl.
3. Use a fork to crush the yolks ; add the mayonnaise, salt, black pepper, Worcestershire sauce, mustard, and paprika.
4. Mix together until a smooth paste has formed ; spoon the mixture into the piping bag and fill the egg white holes with it.
5. Top with dill to serve.

Per serving : Cal 213 ; Fat 16g ; Net carbs 2.1g ; Protein 12g

BON APPÉTIT

Rosemary Roast Vegetable traybake (Keto for beginners)

 

Serves 4 

• 450 gr cremini mushrooms, quatered
• 45 ml olive oil
• 500 ml green beans, chopped
• 2 carrots, julienned
• 3 tomatoes, quatered
• 2 garlic cloves, minced
• 1 onion, sliced
• 1 fennel bulb, sliced
• 15 ml rosemary, chopped
• Salt and black pepper, to taste

1. Preheat the oven to 450F (220C).
2. Grease a baking tray with some olive oil.
3. In a bowl, mix the green beans, mushrooms, tomatoes, carrots, garlic, onion, fennel, salt, and black pepper ; spread the vegetables on the baking tray.
4. Drizzle with the remaining oil ; place in the oven and roast for 20-25 minutes until tender and golden brown.
5. Sprinkle with rosemary to serve.

Per serving : Cal 187 ; Fat 12g ; Net carbs 9.6g ; Protein 5.4g

BON APPÉTIT 

Vegetable Patties (Keto for beginners)

 

Serves 4

• 15 ml olive oil
• 1 onion, chopped
• 1 garlic clove, minced
• ½ head cauliflower, grated 
• 1 carrot, shredded
• 45 ml coconut flour
• 125 ml Gruyere cheese, grated
• 125 ml Parmesan cheese, grated
• 2 eggs, beaten
• 2 ml dried rosemary
• Salt and black pepper, to taste

1. Cook onion and garlic in warm oil over medium heat until soft, about 3 minutes.
2. Stir in grated cauliflower and carrot and cook for a minute ; allow cooling and set aside.
3. To the cooled vegetables, add the ret of the ingredients ; form balls from the mixture, then press each ball to form a burger patty.
4. Set the oven to 400F (200C) and bake the burgers for 20 minutes ; flip and bake for another 10 minutes or until the top becomes golden brown.

Per serving : Cal 421 ; Fat 31g ; Net carbs 6.9g ; Protein 15g

BON APPÉTIT

Spicy Cauliflower Falafel (Keto for beginners)

 

Serves 2

• 1 head cauliflower, cut into florets
• 80 ml slivered groud almonds
• 60 ml olive oil
• 2 ml ground cumin
• 15 ml finely chopped parsley
• Salt, to taste
• 5 ml chili pepper
• 45 ml coconut flour
• 2 eggs

1. Blitz the cualiflower in a food processor until a grain meal consistency is formed.
2. Transfer to a bowl, add in the ground almonds, ground cumin, parsley, salt, chili pepper, and coconut flour, and mix until evenly combined.
3. Beat the eggs in a bowl and mix with the cauliflower mixture ; shape ¼ cup (60 ml) each into patties and set aside.
4. Warm olive oil in a frying pan over medium heat and fry the patties for 5 minutes on ech side until firm and browned ; remove onto a wire rack to cool, share into serving plates, and serve.

Per serving : Cal 343 ; Fat 31g ; Net carbs 3.7g ; Protein 8.5g

BON APPÉTIT 

Tex-Mex cheesy pork (Keto for beginners)

 

Serves 4 

• 125 ml shredded Monteray Jack cheese 
• 750 gr ground pork
• 30 ml butter
• 45 ml Tex-Mex seasoning
• 30 ml chopped jalapenos
• 125 ml chopped tomatoes
• 1 spring onion, chopped for garnish
• 250 ml sour cream, for serving

1. Preheat oven to 350F (180C).
2. Melt the butter in a skillet over medium heat and cook the pork until brown, about 8 minutes ; stir in Tex-Mex seasoning, jalapenos, and tomatoes ; simmer 5 minutes.
3. Transfer the mixture to a greased baking dish and use a spoon to level at the bottom of the dish ; sprinkle the Monteray Jack cheese on top and bake for 20 minutes until the cheese melts and is golden brown.
4. Garnish with spring onion and sour cream and serve.

Per serving : Cal 429 ; Fat 24g ; Net carbs 7.8g ; Protein 39g

BON APPÉTIT

Chicken mushroom burgers (Keto for beginners)

 

Serves 4 

• 4 large portobello caps, destemmed
• 4 Gruyère cheese slices
• 750 gr ground chicken
• 15 ml tomato sauce 
• 15 ml olive oil
• 4 lettuce leaves
• 4 large tomato slices
• 60 ml mayonnaise
• Salt and black pepper, to taste

1. In a bowl, combine chicken, salt, pepper, and tomato sauce ; mold into 4 patties and set aside.
2. Heat olive oil in a skillet ; place in portobello caps and cook 3 minutes ; set aside.
3. Put the patties in the skillet and fry until brown and compacted, 8 minutes ; place Gruyère cheese slices on the patties, allow melting for 1 minute and lift each burger onto each mushroom cap.
4. Divide the lettuce on top, then tomato slices, and top with mayonnaise ; serve.

Per serving : Cal 508 ; Fat 34g ; Net carbs 2.2g ; Protein 45g

BON APPÉTIT 

Baked zucchini with Chicken and Cheese (Keto for beginners)

 

Serves 4

• 500 gr chicken breasts, cubed
• 15 ml butter
• 15 ml olive oil
• 1 red bell pepper, chopped
• 1 shallot, sliced
• 2 zucchinis, cubed
• 1 garlic clove, minced
• 5 ml thyme
• Salt and black pepper, to taste
• 125 ml cream cheese, softened
• 60 ml mayonnaise
• 15 ml Worcestershire sauce
• 250 ml mozzarella, shredded

1. Preheat the oven to 370F (190C).
2. Heat the butter and olive oil in a pan over medium heat and add in the chicken ; cook until lightly browned, about 5 minutes.
3. Place in shallot, zucchini cubes, black pepper, garlic, bell pepper, salt, and thyme ; cook for 5 minutes until tender ; set aside.
4. In a bowl, mix the cream cheese, mayonnaise, and Worcestershire sauce ; stir in the chicken and sauteed vegetables.
5. Place the mixture into a greased baking dish and bake for 20 minutes ; sprinkle with mozzarella cheese and bake until browned, about 5 minutes.

Per serving : Cal 488 ; Fat 38g ; Net carbs 5.2g ; Protein 23g

BON APPÉTIT

Baked Chicken Wings with paprika-mayo dip (Keto for beginners)

 

Serves 4

• 500 gr chicken wings
• Salt and black pepper, to taste
• 30 ml olive oil
• 15 ml paprika
• 5 ml garlic powder
• 125 ml mayonnaise
• 15 ml lemon juice
• Salt to taste

1. Preheat the oven to 400F (200C).
2. Season the wings with salt and pepper and drizzle with olive oil ; lay them on a lined baking sheet.
3. Bake for 20 minutes until golden brown.
4. In a bowl, mix the mayo with garlic powder, paprika, salt, and lemon juice ; eason with salt and serve with the wings.
5. Enjoy!

Per serving : Cal 315 ; Fat 21g ; Net carbs 2.4g ; Protein 27g

BON APPÉTIT

Tex-Mex Chicken lettuce fajitas bowls (Keto for beginners)

 

Serves 4 

• 750 gr chicken breasts, cut into strips
• 125 ml shredded Mexican cheese blend
• 30 ml olive oil
• 30 ml Tex-Mex seasoning
• 1 head Iceberg lettuce, torn
• 2 tomatoes, chopped
• 2 avocados, chopped
• 1 green bell pepper, sliced
• 1 yellow onion, thinly sliced
• 60 ml fresh cilantro leaves
• 250 ml sour cream
• Salt and black pepper, to taste

1. Warm the olive oil in a skillet, season the chicken with salt, pepper, and Tex-Mex seasoning and fry until golden, about 10 minutes ; transfer to a plate.
2. Divide lettuce into 4 bowls, share the chicken on top, and add tomatoes, avocados, bell pepper, onion, cilantro, and Mexican cheese.
3. Top with dollops of sour cream and serve.

Per serving : Cal 631 ; Fat 42g ; Net carbs 4.5g ; Protein 47g

BON APPÉTIT

Bacon rolled Chicken breasts (Keto for beginners)

 

Serves 4 

• 1 green onion, chopped
• 250 ml gorgonzola cheese
• 4 (125 gr each) chicken breasts, boneless and skinless
• 120 gr bacon slices
• 2 tomatoes, chopped
• Salt and black pepper, to taste

1. Preheat the oven to 375F (190C).
2. Flatten the chicken breasts with a rolling pin.
3. In a bowl, stir together the gorgonzola cheese, green onion, tomatoes, salt and pepper.
4. Spread the mixture on the chicken breasts ; roll them up, and wrap each in a bacon slice.
5. Place the wrapped chicken breasts in a grease baking dish and roast in the oven for 30 minutes ; serve.

Per serving : Cal 587 ; Fat 43g ; Net carbs 4.5g ; Protein 35g

BON APPÉTIT

Indian Chicken with mushrooms (Keto for beginners)

 

Serves 4

• 500 gr chicken breasts, sliced lengthwise
• 30 ml butter
• 15 ml olive oil
• 250 ml mushrooms, sliced
• 500 ml heavy whipping cream
• 15 ml cilantro, chopped
• Salt and black pepper, to taste

Garam masala

• 5 ml ground cumin
• 10 ml ground coriander
• 5 ml ground cardamom
• 5 ml turmeric
• 5 ml ginger
• 5 ml paprika
• 5 ml Cayenne
• Pinch of nutmeg

1. Preheat the oven to 375F (190C).
2. In a bowl, mix all the garam masala spices ; coat the chicken with the mixture.
3. Heat the olive oil and butter in a frying pan over medium heat, and brown the chicken for 3-5 minutes per side ; transfer to a baking dish.
4. In a bowl, mix the heavy cream and mushrooms ; season with salt and pepper and pour over the chicken.
5. Bake for 20 minutes until the mixture starts to bubble ; garnish with chopped cilantro to serve.

Per serving : Cal 553 ; Fat 49g ; Net carbs 4.5g ; Protein 32g

BON APPÉTIT

Avocado-Chicken lettuce wraps (Keto for beginners)

 

Serves 4 

• 15 ml avocado oil
• ½ avocado, pitted, peeled
• 80 ml mayonnaise
• 15 ml lime juice
• 30 ml fresh cilantro, chopped
• 1 chicken breast, sliced
• Salt and black pepper to taste
• 1 head lettuce, leaves separated

1. Preheat a grill pan over medium heat.
2. Season the chicken with salt and pepper and brush with avocado oil ; place the chicken slices on the grill and cook for 5-6 minutes.
3. Remove to a plate and allow to cool, then chop into cubes or strips.
4. In a medium bowl, mash the avocado with mayonnaise, lime juice, and cilantro until well blended ; stir in the chopped chicken and adjust the seasoning.
5. Add spoonfuls of the chicken mixture to the lettuce leaves, wrap them and serve.

Per serving : Cal 220 ; Fat 17g ; Net carbs 2.2g ; Protein 8g

BON APPÉTIT

Shrimp & Vegetable stir-fry (Keto for beginners)

 

Serves 2 

• 250 gr peeled shrimp
• 1 zucchini, cut into half-moons
• 1 shallot, sliced
• ½ green bell pepper, chopped
• 2 garlic cloves, minced
• 1 ml paprika
• 30 ml butter
• 15 ml parsley, chopped
• 2 lemon wedges

1. Melt butter in a skillet over medium heat.
2. Place in zucchini, shallot, and green bell pepper and sprinkle with garlic and paprika ; sauté 5-6 minutes until tender.
3. Add in the shrimp and parsley and cook for 5 additional minutes, until the shrimp are pink ; spoon the shrimp and vegetables into a bowl, garnish with lemon wedges, and serve.

Per serving : Cal 176 ; Fat 5.5g ; Net carbs 3.3g ; Protein 26g

BON APPÉTIT

Mediterranean Salmon with asparagus (Keto for beginners)

 

Serves 2 

• 30 ml olive oil
• 2 ml dried dill
• 2 ml garlic powder
• 2 salmon fillets (120 gr each)
• ½ lemon, juiced
• 250 gr fresh asparagus, trimmed
• ½ lemon, sliced thinly
• Salt and black pepper, to taste

1. Preheat the oven to 400F (200C).
2. Mix 15 ml of olive oil, dill, garlic powder, salt and pepper ; rub the mixture onto the salmon.
3. Place the fish on a line baking sheet ; drizzle with lemon juice.
4. Brush the asparagus with the remaining olive oil and season with salt and pepper ; arrange asparagus around the salmon.
5. Roast for 12-16 minutes, until the salmon fillets flake easily with a fork.
6. Served topped with lemon slices.

Per serving : Cal 381 ; Net carbs 2.3g ; Fat 25g ; Protein 37g

BON APPÉTIT 

Scrambled eggs with smoked salmon (Keto for beginners)

 

Serves 4

• 4 oz (120 gr) smoked salmon, chopped
• 8 eggs
• 125 ml sour cream
• 30 ml fresh dill, chopped
• 30 ml butter
• Salt and black pepper, to taste

1. Whisk the eggs into a medium bowl along with the sour cream, salt and pepper.
2. Melt the butter in a skillet over medium heat and add the eggs, stirring quickly.
3. Lower the heat and gently mix them with a spatula ; cook until the eggs are barely set, 2-3 minutes. 
4. Remove from heat and stir in the smoked salmon.
5. Top with dill and serve.

Per serving : Cal 275 ; Net carbs 0.7g ; Fat 22g ; Protein 17g

BON APPÉTIT

Homemade Guacamole (Keto for beginners)

 

Serves 4

• 2 ripe avocados, peeled and pitted
• ½ yellow onion, minced
• ½ lime, juiced
• 1 tomato, peeled, seeded and chopped
• 30 ml fresh cilantro, chopped
• Salt and chili powder, to taste

1. Mash the avocado with a fork in a bowl.
2. Mix in the onion, lime juice, tomato, chili powder and salt.
3. Sprinkle with cilantro and serve.

Per serving : Cal 173 ; Net carbs 1.4g ; Fat 15.8g ; Protein 2g

BON APPÉTIT

Crabmeat Frittata with onion (Keto for beginners)

 

Serving 2

• 15 ml olive oil
• ½ onion, chopped
• 3 oz (100 gr) crabmeat, chopped
• Salt and black pepper, to taste
• 4 large eggs, slightly beaten
• 125 ml sour cream

1. Preheat the oven to 350F (180C).
2. Put a skillet over medium heat and warm the oil ; sweat the onion until soft.
3. Place in the crabmeat and cook for 2 minutes ; season with salt and pepper.
4. Distribute the ingredients at the bottom of the skillet.
5. Whisk the eggs with sour cream ; transfer the mixture to the skillet.
6. Set the skillet in the oven and bake for 17 minutes or until the eggs are cooked through.
7. Slice into wedges and serve.

Per serving : Cal 265 ; Fat 16g ; Net carbs 6.5g ; Protein 23g

BON APPÉTIT