Alison’s AntiCancer Cookbook 

Third Edition

 

Clean Keto/Therapeutic Carb Reduction™ (TCR)

Support to prevent and conquer cancer

 

If your ketones need to increase, this is your ticket to success. Most keto recipes on the internet contain far too many carbs and not enough fat to be effective in switching our metabolisms from glucose/carbs to ketones/fat. 

 

This cookbook contains Alison’s therapeutic low-carb recipes with links to purchase essential ingredients, all in one easy-to-use, searchable place. If reading this cookbook digitally, all blue text signifies a clickable link. Clicking on them will help you navigate the cookbook and direct you to relevant third-party websites.

 

DISCLOSURE: Some of the links contained in this document are affiliate links, meaning that Alison Gannett, LLC receives a commission if you make a purchase through one of these links. This commission does not increase the cost to you. Alison recommends products based upon their quality and not because of the commission. Please read her Privacy Policy for more information.

Table of Contents 

(Please note: If reading this cookbook digitally, you can click on any recipe title to be navigated directly to that recipe.)

 

ʻYesʼ Foods 

ʻNoʼ Foods 

Introduction 

How to Use Keto Fats 

Where to Buy Keto Ingredients

Pasteurized Eggs

Egg-Free Recipe

 

Breakfast 

Ultra Low-Carb Pancakes

Coconut Flour Waffles 

Zucchini Waffles, Pancakes, or Wraps 

Magic Pill-Inspired Pancakes 

Cinnamon Roll Coffee Cake 

Pumpkin Muffins 

Maple Pecan Muffins or Pancakes 

Keto Toast

Easy Keto Frittata 

Alison’s Favorite Frittata 

Green Eggs

Deep-Fried Poached Eggs 

Chicken Breakfast Pizza 

Cinnamon Crunch Cereal

Low-Carb Granola

Ultra Low-Carb Granola  

Dairy-Free Coconut-Free Yogurt

 

Condiments 

Herb Puree & Chimichurri 

Gremolata  

Mayo

Dairy-Free Sour Cream

Coconut Manna Cream  

Gravy 

BBQ Sauce

Salsa  

Lime Mexican Dressing 

Mexican Taco Sauce

Tartar Sauce 

Curry Paste  

Easy Hollandaise  

Poppy Seed Dressing 

Creamy Dressing

Salad Cream

Herb Salad Dressing

Simple Dressing

Asian Nut Salad Dressing

Lazy Salad Dressing 

Dairy-Free Parmesan Cheese

Nut Cheese

Zucchini Cheese 

 

Bread 

Coconut Flour Sandwich Buns 

Best Ever Psyllium Sandwich Buns

Nut Flour  

Nut Flour Sandwich Buns 

Nut Flour Crackers 

Nut Flour Muffins

Nut Flour Bagels 

NY Keto Bagels 

Flatbread or Naan  

Keto Yeast Bread 

Ultra Low-Carb Loaf Bread

French Toast Loaf Bread

Nut Flour Tortillas 

Veggie Tortillas

Egg-Free Dairy-Free Tortillas

Egg-Free Dairy-Free Tostadas

Taco shells, Tortillas, or Tostada  

Burrito Wrap 

Fast Crepe Wrap 

Savory Pot Pie Crust

 

Sides 

French Onion Dip 

Guacamole

Noodle Zoodles 

Kathleen’s Summer Butter Noodles  

Fried Greens

Egg-Free Dairy-Free Tortilla Chips 

Battered and Crusted Keto Fried Chips  

Veggie Chips

French Fries

Roasted Veggies

Tempura Vegetables 

Veggie Rice or Mashed Potatoes  

Hash Browns 

Home Fries

Keto Stuffing

Moroccan Veggies 

Roasted Nuts  

Coleslaw or Taco Slaw 

Deviled Eggs  

Keto Doritos 

17 Salty Keto Snack Recipes 

 

Soups & Salads  

Bone Broth 

No-Chop Chili Soup  

Slow Cook Texas Chili 

Chicken or Turkey Noodle Soup 

Asian Breakfast Noodle Soup 

Vietnamese Pho Soup 

Egg Drop Soup 

Gail’s Soup

Cauliflower Soup 

Brunswick Stew

Brazilian Fish Stew (Moqueca Baiana)  

Winter Comfort Soup 

Sausage and Kale Soup

Turkey Nut Cucumber Salad 

Cilantro Salad

Warm Greens Salad

Egg Salad  

 

Entrees 

Pizza Crust 

Paleo NY Pizza Crust

Chicken Pizza Crust 

Nut Flour Mini Pizza Crusts

Dairy-Free Cauliflower Pizza

No Egg Pizza

Spaghetti Zoodle Carbonara

Lasagna Casserole 

Chicken Piccata  

Pad Thai

Tikka Masala

Indian Curry

Enchiladas

Deconstructed Nachos

Meatballs

Meatloaf

Brisket

Shredded Beef

Stovetop Whole Chicken or Turkey 

Pulled Pork

Ropa Vieja: Cuban Shredded Beef

Mexican Taco Filling 

Pork Ribs 

Stuffed Peppers 

Tunisian North African Veggies

Mac-n-Cheese 

Hamburger Helper 

Keto Dairy-Free Grilled Cheese 

Summer Latkes 

Fish Cakes 

Herb-Crusted Protein 

Fish Sticks

Chicken-Fried Steak

Fried Chicken

Chicken Nuggets

Breaded Schnitzel

 

Sweet Treats

Nut Butter

Chocolate Sauce

Caramel Sauce

Cream Cheese Frosting

Yellow Birthday Cake 

Brainless Keto Cookies 

Chocolate Chip Cookies

Life by Chocolate Cookies

Blondies

Life by Chocolate Brownies

Dairy-Free Barely Chocolate Fat Bomb Brownies

Easy Vanilla Pudding

Easy Fruit Pudding 

Dairy-Free Fruit Pudding

Life by Chocolate Pudding

Key Lime Custard

Dairy-Free Citrus or Fruit Curd

Cheesecake

Pecan Pie

Low-Carb Apple Pie

Apple Crisp or Crumble

Crème Brûlée

Easy White Chocolate Bar

Easy Dark Chocolate Bar

Easy Barely Chocolate Bar

Chocolate Nut Butter Cups

Fruit Fat Bombs 

Cookie Dough Fat Bombs

Chocolate Fat Bombs

White Chocolate Fat Bombs

Egg-Free Fruit Fat Bombs

Dairy-Free Barely Chocolate Pudding Fat Bombs

Fruit Popsicles

Dairy-Free Ice Cream or Popsicles  

Autoimmune Keto Ice Cream or Popsicles 

Easy Dairy Ice Cream or Popsicles

Chocolate Chip Nut Butter Swirl

Graham Cracker Pie Crust

Ultra Low-Carb Graham Cracker Pie Crust

Fruit Gummies 

 

Drinks

Dairy-Free Cream

Dairy-Free Thick Cream 

Homemade Coconut Milk  

Cachexia Smoothie or Popsicles 

Avocado Bone Broth Smoothie or Popsicles 

Fatty Antioxidant Green Smoothie Or Popsicles 

Berry Blast Protein Smoothie or Popsicles 

Sweet Vanilla Collagen Smoothie or Popsicles

Mint Chocolate Protein Smoothie or Popsicles 

English Toffee Protein Smoothie or Popsicles 

Creamy Green Collagen Smoothie or Popsicles

Peanut Butter Protein Smoothie or Popsicles 

Banana Protein Smoothie or Popsicles

Mint Mocha Protein Smoothie or Popsicles 

Dr. Nasha’s Boost/Ensure Smoothie Replacement or Popsicles™  

Chai Concentrate

Chai Tea

Electrolyte Water 

Hot Chocolate

Hibiscus Hawaiian Punch

Homemade Flavored Water 

Apple Citrus Delight

Keto Limeade

Orange Vanilla Dream

Coconut Surprise

 

Health & Beauty  

 

About the Author 

 

ʻYesʼ Foods 

Tip: Print these pages to have these lists to take shopping with you. 

 

✴ Strive to purchase whole foods directly from farmers and do your best to only purchase food from the store that has been packaged in glass.

✴ Focus on whole foods that are organic, grass-fed, grass-finished, and wild-caught.

 

Organic Veggies & Fruit 

  • arugula 
  • basil 
  • beet greens 
  • broccoli 
  • broccoli rabe 
  • broccoli sprouts 
  • cabbage (green) 
  • celery 
  • chard 
  • cilantro 
  • collard greens 
  • daikon greens 
  • dandelion greens 
  • dinosaur kale 
  • garlic 
  • green onions 
  • fillet beans (very thin) 
  • hot peppers
  • kale 
  • kale sprouts 
  • lemon rind zest 
  • lettuces 
  • lime rind zest 
  • mizuna 
  • mustard greens 
  • napa cabbage 
  • nettles 
  • onions
  • orange rind zest 
  • oregano 
  • pak choy 
  • parsley 
  • purslane 
  • radish greens 
  • rapini 
  • red kale 
  • Russian kale 
  • spinach 
  • sprouts 
  • tatsoi 
  • turnip greens 
  • watercress 
  • wild arugula 
  • wild mushrooms 
  • zucchini 

 

Organic Veggies & Fruit in Limited Amounts 

These are higher in carbs 

  • artichoke (baby) 
  • asparagus
  • avocado 
  • bok choy 
  • brussel sprouts 
  • cabbage (red) 
  • capers 
  • cauliflower 
  • cucumber 
  • coconut 
  • diakon 
  • eggplant
  • fennel 
  • green beans 
  • horseradish 
  • leeks 
  • lemon juice 
  • lime juice 
  • mushrooms 
  • okra 
  • olives 
  • peppers, sweet 
  • peppers, hot 
  • pumpkin 
  • radicchio 
  • radishes 
  • rutabaga 
  • rhubarb 
  • seaweed
  • shallots 
  • peas, snap and snow 
  • pea shoots 
  • squash, yellow 
  • squash, Hubbard 
  • squash, spaghetti 
  • tomatoes 
  • turnips 
  • wasabi 

 

Organic Special Treats: 

These are the lowest-carb fruits, but must be used in tiny amounts and ALWAYS balanced with a very high fat recipe, such as my ice creams, smoothies, dairy-free cream/yogurt, popsicles, fat bombs, etc. See A Visual Guide to Keto Fruits and Berries by DietDoctor (note that anti-cancer keto is lower carb than “internet” keto). 

  • blueberries 
  • raspberries 
  • blackberries 
  • strawberries 
  • tiny tart apples, like crab apples 
  • cranberries

 

If you are not there yet, then use food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts (see my list “Where to Buy Keto Ingredients” on page ##) as fruit flavorings for your smoothies, ice creams, popsicles, fat bombs, cocktails, and beverages. They are super yummy and have zero carbs!

 

No to Juicing:

Juicing veggies removes the fiber and leaves the sugary juice part behind, which causes a spike in blood glucose that is much higher than eating just the vegetable. We have a joke in the low-carb world: You can juice all you want, as long as you throw away the juice and eat the pulp. If you are craving juice, prepare one of my smoothie recipes (see “Drinks” beginning of page ##) so you can enjoy a juice-like drink that is low in carbs and high in fat.

ʻYesʼ Foods 

Tip: Print these pages to have these lists to take shopping with you. 

 

Organic Proteins 

  • beef–must be grass-fed and grass finished and organic (local if possible) 
  • bison – must be grass-fed and grass finished and organic (local if possible) 
  • chicken -must be pasture-raised, organic, ideally from local farmer (soy/ corn free if possible) 
  • eggs–must be pasture-raised, organic, ideally from local farmer (soy/corn free if possible) 
  • fish–must be wild caught never farmed: 
  • Alaskan wild-caught salmon 
  • sardines (in glass) 
  • mussels 
  • wild-caught rainbow trout 
  • Atlantic mackerel 
  • oysters 
  • next best for fish: 
  • anchovies (in glass) 
  • pollock 
  • herring 
  • wild-caught shrimp 
  • wild-caught catfish 
  • clams 
  • scallops 
  • lamb–grass-fed and grass-finished, organic (local if possible) 
  • pork–including pork rinds (and crumbles), bacon, prosciutto, ham, pancetta, salami, or sausages (without celery seed or salt). Must be organic, sugar-free, dextrose-free, nitrate-free, pasture-raised, antibiotic-free (local if possible). 
  • turkey–must be pasture-raised, organic (soy/corn free if possible) 
  • duck–must be pasture-raised, organic (soy/corn free if possible) 
  • wild game 

 

Cheese

  • full dairy–Enjoy only if your DNA allows and IGF-1 is below 100 on your labs. Must be local, pasture-raised, and chemical-free.
  • dairy-free–Avoid any with potato starch, pea protein, vegetable oil, and non-organic ingredients. (Most of what is currently available on the market is unacceptable. See “Where to Buy Keto Ingredients” on page ##.) To make your own, see “Nut Cheese” (page ##) and “Zucchini Cheese” (page ##). 

 

Organic ‘Noodles & Rice’ 

  • cabbage cut into ribbons and fried in a keto fat from my fat list 
  • cauliflower or broccoli chopped into rice (in small amounts) and fried in a keto fat from my fat list 
  • kelp noodles and other keto noodles (check the carb content as should be less than 3 grams of TOTAL carbs per serving) 
  • organic shirataki noodles and rice, also called Konjac–almost zero carb and come in many brand names such as organic Miracle Noodles. They are delicious when rinsed in hot water, then PAN FRIED. They are not ideal as their container is plastic and contains preservatives, but super yummy on occasion. 
  • Swiss chard, kale, or other leafy greens cut into ribbons and fried in a keto fat from my fat list 
  • veggie noodles–use vegetable peeler to make wide noodles out of zucchini squash, kohlrabi, broccoli stems, cauliflower stems 
  • zucchini noodles–cut into spaghetti with a spiralizer 

 

Spices, Condiments & Sweeteners:

 

herbs and spices–Must be organic and sugar-free. Fresh (versus dried) will be the most nutritious.

salts–pink Himalayan salt or Redmond’s Real Salt 

zests–grated rind of organic lemon, lime, or orange. Zest is much lower in carbs than juice. Scrub the citrus vigorously before zesting as even organic has a toxic coating.

flavorings–food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts. Make sure what you are using is organic, gluten-free, additive-free, diacetyl-free, alcohol-free, and does not contain polysorbate-80 or monosodium glutamate (MSG). Check the manufacturer’s website and do your research before purchasing. (See “Where to Buy Keto Ingredients” on page ##.) 

 

sweeteners–Read the labels of all sweeteners. Avoid sugar, dextrose, fructose, and maltodextrin (such as in Truvia and Splenda). See also, A Visual Guide to Keto Sweeteners by DietDoctor.

  • Sukrin Gold 
  • Sukrin Bake
  • Sukrin Icing Sugar
  • Bocha Sweet 
  • organic Stevia 
  • organic Monk Fruit 

 

condiments–homemade or organic and purchased in glass bottles. See also, A Visual Guide to Keto Fats and Sauces by DietDoctor.

  • sugar-free ketchup 
  • sugar-free mustard
  • mayonnaise–“Mayo” (page ##) or sugar-free and made with avocado or olive oil only 
  • low sugar vinegars–Wine and apple cider are generally the lowest, but read the label for sugar/carb content. Balsamic is high in carbs, so I only add a tiny bit to my other vinegar for flavor. 
  • sugar-free fermented pickles 
  • sugar-free salad dressings–For recipes, see “Sauces and Dressings” beginning on page ##. 
  • coconut aminos–A great substitute for soy sauce and tamari, but use sparingly as it is high-carb. 

 

bone broth–“Bone Broth” (page ##) or organic and in a glass bottle only

 

collagen, gelatin, protein powder–Must be grass-fed, grass-finished, and organic.

 

Tip: The Visual Guide to Keto Diet Foods by Diet Doctor can be helpful in knowing what to eat or not, but remember, keto for anti-cancer does not contain dairy, is lower in carbs, and avoids toxins like cans, cartons, and plastic containers.

ʻYesʼ Foods 

Tip: Print these pages to have these lists to take shopping with you.

 

Organic Fats: 

✴ See A Visual Keto Guide to Fats and Sauces by DietDoctor

 

Liquid fats–must be in a glass bottle,  organic,hexane-free and cold-pressed when possible

  • algae oil (hexane free)–neutral flavored
  • almond oil 
  • avocado oil 
  • camellia tea seed oil 
  • macadamia oil 
  • hazelnut oil 
  • high oleic sunflower oil–neutral flavored (Must be high oleic as sunflower oil is polyunsaturated and inflammatory; sunflower oil is high oleic if polyunsaturated fat is 1.5g or below.) 
  • MCT C8 oil (must be C8)–neutral flavored 
  • olive oil–low heat only. Most olive oils in USA grocery stores are not ‘real’. If your olive oil does not solidify in the refrigerator, then it is not true olive oil. (See “Where to Buy Keto Ingredients” on page ##.) 
  • perilla oil 

 

powdered fats

  • C8 MCT powder– neutral flavored (must be pure C8 and not C8 mixed with C10, which is harder on the stomach) 

 

solid fats (half mono and half saturated) 

  • organic chicken fat (schmaltz) and chicken skin–pastured, grass fed, ideally with no corn or soy feed 
  • organic cow or goat butter–pastured grass fed (local and fresh if possible) 
  • organic goose and duck fat–pastured, ideally with no corn or soy feed 
  • organic grass-fed ghee–pastured, 100% grass fed/finished animals only 
  • organic lard and bacon fat–pastured, hormone-free, nitrate- and sugar-free 
  • organic tallow–pastured 100% grass fed/ finished animals only 

 

solid fats (mostly saturated)

  • organic cacao butter, also called cocoa butter (do not confuse this with the one you put on your skin!). This is the food-grade fat from the chocolate fruit. Make sure it is 100% pure, with no sugars or dairy added. 
  • organic chocolate–chips or chunks, ideally 100% dark chocolate (also called baking chocolate) 
  • organic coconut oil 
  • organic palm kernel oil 

 

Organic ‘Flours’ & Nuts: 

  • organic raw macadamia nut flour (or pulverized nuts) 
  • organic raw pecan meal or pecan flour (or pulverized nuts) 
  • sprouted raw pili nuts pulverized into flour/paste 
  • organic flaxseeds (must be freshly ground; high in carbs but good for pulling estrogen out of the body) 

-organic raw pumpkin seeds

 

Note: Most keto recipes call for almonds or almond flour which is quite high in carbs and toxins/preservatives and should be avoided. . Never use peanuts, cashews or their  flours, as they are a legume. Tapioca and arrowroot are VERY high carb and should be used only for a special occasion. Anytime a recipe calls for higher carb nut flour, please substitute macadamia, pecan and/or pili nut flour (see “Where to Buy Keto Ingredients” page ##). 

 

Snacks: 

chocolate–Must be organic and at least 92% dark chocolate or higher (ideally 100% dark chocolate or 100% cacao butter, which is white chocolate without the sweeteners). Note: Carbs can add up with dark chocolate, so enjoy in moderation. My recipes with cacao butter (white chocolate) have almost zero carbs.

pork rinds–Must be sugar-free, dairy-free, hormone-free, antibiotic-free, and humanely-raised.

nuts and seeds–Raw sprouted organic pili nuts, raw organic macadamia nuts, raw organic pecans (in small amounts, such as ¼ cup), sacha inchi (also called Inca peanuts–a cross between edamame and almonds), organic pumpkin seeds, and whole flaxseeds. Note: Avoid almonds (very high carb) and never eat cashews, as they are a legume. Ketones are generally higher if pili nuts, macadamia nuts, or pecans are used in any recipe.

chips and crackers–“Egg-Free Dairy-Free Tortilla Chips (page ##), “Nut Flour Crackers” (page ##), or fried chicken skins 

 

Organic Beverages: 

water–Must be filtered with a 3 to 4 cartridge filter that gets out heavy metals, VOC’s, fluoride, and radiation. (See “Where to Buy Keto Ingredients” on page ##.) Never use a plastic pitcher filter (such as a Brita) because they do not remove much of anything. Never purchase or store water in plastic bottles–only glass or metal.  

 

drinks–See A Visual Guide to Keto Drinks by DietDoctor. For recipes, see “Drinks” beginning on page ##. 

  • organic green, black, or white tea, “Chai Tea” (page ##)DNA dependent
  • organic herbal teas
  • organic, mold-free coffeeDNA dependent
  • mineral, carbonated, and/or flavored water–homemade or in glass bottles only
  • smoothies–homemade (see my recipes)
  • “Dairy-Free Cream” (page ##), “Dairy-Free Thick Cream” (page ##), “Homemade Coconut Milk” (page ##), “Coconut Manna Cream” (page ##)
  • “Hot Chocolate” (page ##)
  • “Hibiscus Hawaiian Punch” (page ##) 
  • Four Sigmatic Mushroom Reishi Elixir
  • Kevita Sparkling Probiotic Drink (lemon cayenne flavor)
  • keto drinks in glass bottles that have zero carbs and organic ingredients

 

alcohol–enjoy ONLY if all of your labs are in Dr. Nasha’s optimal ranges and your scans are NED! 

  • liquororganic potato vodka or 100% agave tequila only
  • wine–Must be organic and free of any pesticides, herbicides, sulphates, and other added chemicals.
  • mixers and flavorings 
  • homemade carbonated water or from glass bottles 
  • organic lemon or lime zest (grated rind)Scrub the citrus vigorously before zesting as even organic has a toxic coating.
  • fresh-squeezed organic lemon or lime juiceHigh in carbs; use sparingly.
  • muddled herbsmint, basil, ginger, etc
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts
  • For recipes, see “Drinks” beginning on page ##.

ʻNoʼ Foods 

Tip: Print these pages to have these lists to take shopping with you 

 

✴ Strive to purchase whole foods directly from farmers and do your best to only purchase food from the store that has been packaged in glass.

✴ Focus on whole foods that are organic, grass-fed, grass-finished, and wild-caught.

 

No to All Grains: 

Inflammatory & high in carbs 

  • amaranth 
  • barley 
  • bran 
  • cornmeal 
  • corn 
  • corn starch 
  • gamut 
  • kasha 
  • millet 
  • oats 
  • oatmeal 
  • rice 
  • rye 
  • sorghum 
  • spelt 
  • triticale 
  • quinoa 
  • wheat 

 

No to All Soy Products 

Soy can alter your hormones 

  • soybeans 
  • soy milk 
  • soy sauce 
  • tamari 
  • tempeh 
  • tofu 

 

No Legumes: 

Inflammatory & high in carbs & can contain molds 

  • beans 
  • cashews 
  • lentils of any kind 
  • peanuts 

 

No to these Nuts and Seeds: 

High in carbs & alter hormones 

  • almonds/almond flour 
  • brazil nuts 
  • cashews 
  • hazelnuts 
  • pine nuts 
  • pistachios 
  • sesame seeds (OK in very small quantities) 

 

No Medium or High Carb Veggies: 

✴These have high carb and/or sugar/fructose content 

  • acorn squash
  • artichoke 
  • beets 
  • bell peppers 
  • butternut squash 
  • carrots 
  • corn 
  • delicata squash 
  • green beans–large 
  • jicama
  • peas–shelled 
  • parsnip
  • all potatoes
  • sweet potatoes 

 

No to Fruits: 

The following have high sugar/fructose content (see A Visual Guide to Keto Fruits and Berries by DietDoctor)

  • apples 
  • bananas 
  • blueberries 
  • cantaloupe 
  • clementine 
  • grapes 
  • grapefruit 
  • honeydew 
  • mango 
  • oranges 
  • papaya 
  • pears 
  • peach 
  • pineapple 
  • plum 
  • kiwi 
  • watermelon 

 

No Dairy: 

✴Avoid all dairy (unless you know that your DNA can tolerate organic dairy and your IGF-1 is below 100) 

  • processed cheeses such as Velveta, Cheez Whiz, American slices 
  • hard or soft cheeses or cream (goat, cow, sheep, etc.) 
  • plant milks that are in cans or cartons (soy, hemp, almond, coconut, etc.)–glass is OK 
  • animal milk (goat, cow, sheep, etc.)– too high in natural lactose/sugar 
  • kefir or yogurt (coconut, dairy, soy, etc.)–too high in natural sugars 

 

No to These Fats: 

✴Read labels of all foods, such as salad dressings and condiments to check for bad fats and sugars 

✴See A Visual Keto Guide to Fats and Sauces by DietDoctor

  • all oils that are not organic, cold pressed, hexane and solvent free 
  • all oils that are not in glass jars (a few exceptions) 
  • all hydrogenated oils and all polyunsaturated oils (PUFA’s) 
  • all nut oils that are NOT on the good fat list, such as walnut oil 
  • canola oil 
  • corn oil 
  • Crisco 
  • grape seed oil 
  • margarine 
  • peanut oil 
  • pecan oil 
  • safflower oil 
  • soybean oil 
  • sunflower oil (high oleic is OK) 
  • vegetable oils

 

Tips:

✴See “Where to Buy Keto Ingredients” on page ## to find specific brands and where to buy them online. Ideally all organic to lower toxins. 

 

✴The Visual Guide to Keto Diet Foods by DietDoctor can be helpful in knowing what to eat or not, but remember, keto for anti-cancer does not contain dairy, is lower in carbs, and avoids toxins like cans, cartons and plastic containers.

 

 

‘No’ Foods 

Tip: Print these pages to have these lists to take shopping with you

 

No ‘Bad’ Supermarket Eggs: 

Use pasture-raised organic eggs at the supermarket until you can find local eggs from a small farm that are raised truly on grass/worms/bugs and ideally corn/soy free. See localharvest.org 

 

No to These Proteins: 

  • egg protein powders or egg white protein powders 
  • pea protein (in most protein shakes) 
  • protein shakes or protein powders (very elevated heavy metals and/or and sugar content) 
  • whey protein 

 

No to These Meats: 

✴‘Regular’ meat is raised in concrete facilities with no daylight and massive overcrowding that breeds disease, therefore they are treated systemically with antibiotics, growth hormones, and chemicals. 

  • ‘regular’ beef (grain-fed beef or lamb is what is normally in the supermarket) • grass-fed grain-finished beef or lamb (deceiving label unless you look closely) • ‘regular’ non-organic pork 
  • ‘regular’ non-organic chicken 
  • ‘regular’ non-organic bacon or processed meats (like deli meats, i.e. bologna) with nitrates/sugar/honey/ other sweetness 
  • non-organic pork, beef, lamb, chicken 

 

No to These Fish: 

✴Don’t eat FARMED FISH—they are fed toxins and growth hormones. Also, the farms inhibit wild fish populations. 

  • shark 
  • swordfish 
  • tilefish 
  • king mackerel 
  • marlin 
  • blue fin 
  • big-eye tuna (steaks and sushi) 
  • orange roughy (due to high mercury content) 
  • Atlantic Salmon (only wild-caught Alaskan Salmon) 

 

No Sugars or Sweeteners: 

  • agave 
  • aspartame 
  • beet sugar 
  • cane sugar 
  • carob 
  • corn syrup 
  • dextrin 
  • dextrose 
  • dulcitol 
  • fructose 
  • glucose 
  • high fructose corn syrup 
  • honey 
  • lactose 
  • levulose 
  • maltodextrin 
  • maltose 
  • mannitol 
  • maple syrup 
  • molasses 
  • saccharin 
  • saccharose 
  • sneaky sugars (toothpaste and mouthwash) 
  • sorbitol 
  • sorghum 
  • Splenda 
  • stevia (most has sugar in it *must read label*) 
  • sucralose 
  • sucrose 
  • treacle 
  • turbinado 
  • xylose 

 

No to These Spices/Condiments: 

See A Visual Keto Guide to Fats and Sauces by DietDoctor

  • iodized & bleached table salt 
  • balsamic vinegar and rice wine vinegar (high in sugars) 
  • anything with sugars or bad oils (ketchup, BBQ sauces, dressings, mustard, mayonnaise, prepared sauces) 
  • bouillon cubes 

 

No to These Beverages: 

✴ Stick to glass bottles, as can lining and cartons are toxic 

  • unfiltered water 
  • cans or cartons of keto/low carb beverages 
  • coconut water 
  • soda and diet sodas

Introduction 

KETO/TCR: 

There is a lot of confusion about the word “keto”. Many people in the medical profession and online refer to keto for weight-loss and do not take into consideration the nutrient density, hormone balancing, detoxification, quality of ingredients, or becoming “fat adapted”. I have made the decision to stop perpetuating this confusion by changing the emphasis from keto to Therapeutic Carbohydrate Reduction™ (TCR). By using cronometer.com with my 28-Day AntiCancer Repair & Reset program or my one-on-one coaching, Therapeutic Carbohydrate Reduction™ can be customized to gain, lose, or maintain weight while also adjusting targets for optimal protein, carbohydrate, and fat intake. I may still use the word “keto”, but please know that what I am referring to is Therapeutic Carbohydrate Reduction™. As with all diet and lifestyle changes, make sure to consult your doctor before starting TCR.

 

PROBLEM SOLVING:

Keto flu is real, but can be avoided. Plan to consume 2 to 4 litres of water and 2½ teaspoons of pink Himalayan salt or Redmond’s Real Salt per day by measuring them out each morning.) This will prevent headaches, dizziness, and lethargy. (See Day 18 of my 28-Day AntiCancer Repair & Reset program for more information. For a recipe, see “Electrolyte Water” on page ##.) Studies have shown that carbohydrates are more addictive than cocaine. If you are experiencing withdrawals, this is normal. You can either go cold turkey or gradually reduce your carbs, but the real key is increasing healthy fats. (See Day 5 of my 28-Day AntiCancer Repair & Reset program for more information.) Many people go low-carb, but forget that you need to provide the body an alternative source of energy, which is healthy fats. If your ketones are low or if you feel moody and tired, this is a likely lack of fat and sodium/electrolytes. . (For more information about making sure you are reaching 100% of your fat target each day by using cronometer.com, see Day 19 of my 28-Day AntiCancer Repair & Reset program.) If you are getting stuck, sign up for my 28-Day AntiCancer Repair & Reset program or consider one-on-one coaching with me to troubleshoot.

 

REVIEW:

The updated naming of the Therapeutic Ketogenic Diet is Therapeutic Carbohydrate Reduction™ (TCR ). I am working to normalize this name change because many people, especially doctors, confuse TCR with “internet” or weight-loss keto, which is not focused on nutrient density, weight goals, hormone balancing, and detoxification. 

Want to learn more about Therapeutic Keto and Therapeutic Carbohydrate Reduction™? I have a list of benefits on my website (AlisonGannett.com) and the frequently asked questions page on VirtaHealth.com will be helpful, too. On the science of TCR, Dr. Stephen Phinney has an informative 3-part video series: Nutritional Ketosis and Ketogenic Diets (Part 1), Safety and Benefits of a Ketogenic Diet (Part 2), and Problem Solving a Ketogenic Diet (Part 3).

As you signed in our waiver, make sure to test your labs and DNA and consult your doctor before starting any new nutrition and lifestyle changes.

TESTING AND TRACKING EQUAL SUCCESS: 

 

Cronometer.com is an on-line food tracking service. Before its existence, my clients and I had a really rough time tracking our daily food intake. I can honestly say I don’t think I would be alive today without cronometer.com to track my foods. (For more, see day 19 of my 28-Day AntiCancer Repair & Reset program.)

 

I really thought I was in therapeutic ketosis, but in reality, I was not! Many people want to skip this step, but with 99.9% of all people incorrectly thinking they are in anti-cancer keto, tracking food intake is key to figuring out where you may be going astray. I would also recommend ditching any other apps you are using, as this is the only one I am aware of that can adjust macros for anti-cancer, Therapeutic Carbohydrate Reduction™ . 

 

Each person metabolizes food differently. The only true way to monitor your progress is to track what you are about to eat (using Cronometer.com), eat, and then test. (See below for how to adjust the settings correctly.) Enter all of your food for the day before you eat and make sure the colored, horizontal macro target bars are at 100% before starting to cook/prepare. Adjust as needed to reach 100%. Enjoy your meals and then test ketones 4 hours later with a blood ketone tester such as the Keto-Mojo. (The instructional videos on keto-mojo.com are great if you need assistance.) All of my recipes are some of the most therapeutic keto recipes available anywhere, but how you respond to each recipe is unique. For instance, coconut products always lower my ketones, even those with lower carbs, while 100% cacao mixed with LOTS of one of my keto fats keeps my ketones high (in a recipe such as my Life by Chocolate Brownies, page ##). For another person, the reverse may be true! Track, eat, and then test!

 

I recommend purchasing the Gold Membership, as it enables you to track each meal separately. To use my recipes for easier tracking, you must be my friend. (See Cronometer.com > Settings > Sharing > “Add a Friend”.) Once we are friends, you will be able to find my recipes by searching for AG and a recipe’s title. (For example, to find my “Dairy-Free Cream” recipe search for “AG Dairy-Free Cream”.) Up-to-date recipes will include “NEW” at the end, while recipes containing “Alison” are out-of-date and generally incorrect. Please double-check that the recipe ingredients in cronometer are accurate using this eCookbook as your guide. (Note: Sweeteners and optional ingredients are NOT entered into my cronometer recipes.) 

 

CRONOMETER QUICK START GUIDE 

CRONOMETER QUICK START GUIDE FOR MOBILE 

CRONOMETER USER MANUAL 

CRONOMETER VIDEOS, TUTORIALS, INSTRUCTIONS, AND HELP

 

Suggested Cronometer Settings 

Under “profile and targets”, make sure to adjust the settings  to “ketogenic” and then “rigorous” for severe cancers/ill health, “moderate” for low grade cancers/ill health, and relaxed for general good health and longevity.

 

Activity level 

  • If you move around all day, choose “moderately active.” 
  • If bedridden, choose “lightly active.” 
  • If you are trying to gain weight and/or reverse cachexia, select the highest activity level, as that will raise your calorie and fat intake goal. 
  • For those with cancer, insulin resistance or need to gain or lose weight, please choose “Ketogenic”, then select “Rigorous” and “Total Carbs”. 
  • If you are healthy and just want to prevent cancer, choose “Ketogenic”, then select either “Moderate” or “Relaxed”. 

 

Macros 

Select “Total Carbs,” as everyone should track total carbs and not net carbs because each person metabolizes fiber differently. 

 

Tips & Tricks 

Do not enter in Cronometer: 

  • any type of non-glycemic sweetener from your recipes or food diary, as the body cannot digest it and thus the carbs don’t count. 
  • your supplements. 
  • prepared recipes unless they are mine or yours – instead, enter each ingredient separately, or better yet, create a new recipe so you can use it again and again. 
  • Conversion–One tablespoon equals 14 grams. 
  • If you have trouble finding a particular food, get creative. It doesn’t have to be exact. For example, if a search fails to find “100% organic Santa Barbara chocolate chips,” search “100% baking chocolate,” “100% chocolate” or “100% organic chocolate” and something will come up that you can use. 

 

Enter Before You Eat 

Your goal is to reach almost exactly 100% for each macro on your daily diary of carbs, protein, and fat. Use the colored horizontal bars to track this by entering the entire day’s food plan before you eat and see if you reach 100% at the end of the day. Make adjustments before you eat. 

 

Entering your food before you eat is crucial. This way you can see if you are reaching your goals for carbs, fat, and protein and adjust your recipe or meal before you consume it. 

 

More Fat 

The number one mistake is not enough fat. The number two mistake is not enough veggies. Remember that “leafy veggies” have the lowest carb content. The thicker the vegetable, the more carbs it contains. If you are going over on your carbs, try adding more leafy veggies and only using thicker veggies such as onions, tomato, asparagus, eggplant, cucumber, cauliflower, or broccoli sparingly, as a condiment. Cooking thicker veggies in lots of keto fats from my fat list or deep frying them helps temper their carb effect.

 

Incorporating more fat is easy. Try adding my “Herb Puree and Chimichurri” (page ##), a rich sauce (such as my “Easy Hollandaise” on page ##), a salad dressing (see my recipes in “Sauces and Dressings” beginning on page ##), extra butter/ghee, or by deep or shallow pan-frying a protein or vegetable. Often people ask me how to get below 20 total carbs while also maximizing anti-cancer nutrition. My answer is by eating LOTS of veggies. 

 

Easy Access 

Use Cronometer.com on your laptop or desktop rather than your phone. This allows for easier access to tools that can show where carbs, protein or fats are not reaching 100%. It is very difficult to see this on your phone. If you are exhausted, task a friend or family member with entering your food plan ahead of time – for tomorrow or the week ahead – into your account for you. 

 

Therapeutic Keto Testing 

TEST, DON’T GUESS! 

Since everyone’s metabolism is different, we could all eat the exact meal entered on Cronometer and not have the same levels of blood ketones. 

Of all my clients, 99.9% are not in therapeutic ketosis due to the fact that they are not tracking and testing blood ketones. 

 

By tracking our results, we can adjust carbs, protein, and fat on Cronometer to accurately reflect our unique, personal metabolism. (For more, see day 20 of my 28-Day AntiCancer Repair & Reset program.)

 

I suggest that all my clients order a Keto-Mojo meter. Shipping is available to most countries, but if it is not available in yours, have a friend ship one to you, or purchase another brand at your drugstore. The main advantage of Keto-Mojo is cost, since the blood ketone strips are only $0.99 each, versus $3-5 each for other brands. 

 

According to Dr. Seyfried and Dr. Phinney, therapeutic ketosis is measured by blood ketones from 3-6. Between 0.5-3 millimoles per liter (mmol/l) is nutritional ketosis. 

 

If you have a serious health condition, therapeutic ketosis will: 

 

  • be more effective for reversing insulin resistance, 
  • improve the immune system, 
  • repair mitochondria and DNA and cell signaling, 
  • stimulate cell messaging to destroy cancer cells, 
  • balance hormones, 
  • reduce inflammation, 
  • balance blood sugars, 
  • excrete toxins, 
  • repair leaky gut, 
  • improve mental health, and much more. 

 

If you are testing once a day, test 4-6 hours after your midday meal. This way you are not only seeing if you are in ketosis, but doing what I call “recipe testing.” If your ketones are above 6, then you can add more carbs and protein to your meal next time. If they are low, then examine what you ate on Cronometer, looking at your fat, carbs, and protein to identify possible culprits. If you want to test your baseline, test at least 2 hours after waking up (same for glucose). Testing too early will not give you an accurate result and is described as ‘the dawn effect’. 

 

Accurate Tracking and Testing

The nutritional data in this cookbook is approximate due to standardizing ingredients. Enter the recipe into Cronometer.com before you eat and double-check that all ingredients are accurate and you are not exceeding your macro targets. Everyone’s metabolism is different and you must test ketones 4 hours after eating a recipe to confirm or deny whether the recipe is keeping you in the ketone ranges suggested to you by your doctor.

How to Use Keto Fats 

Some fats are better suited for cooking at high temperatures and others are healthiest at lower heats. Additionally, some fats have a neutral flavor and others have a strong flavor that is best paired with savory recipes. Here are some suggestions. 

 

When cooking with high temperatures (350°F and higher) 

 

neutral flavor fats 

  • organic cow or goat butter–pastured grass fed (local and fresh if possible) 
  • organic cold-pressed high oleic sunflower oil (high oleic only!!) 
  • organic cold-pressed avocado oil (Primal Kitchen brand is more neutral flavored) 
  • organic cold-pressed algae oil 
  • organic cold-pressed Camellia tea oil (most neutral on list) 
  • organic expeller-pressed refined coconut oil in a glass bottle 

 

savory recipes 

  • organic goose and duck fat –pasture raised, best from local farmers, ideally with no corn or soy feed 
  • organic grass-fed ghee–pastured-raised 100% grass-fed/finished animals only 
  • organic lard and bacon fat–pastured, hormone-free, nitrate and sugar free 
  • organic tallow–pasture-raised 100% grass fed/finished animals only 
  • organic chicken fat (schmaltz) and chicken skin–pastured, grass fed, ideally with no corn or soy feed 
  • organic cold-pressed macadamia nut oil 
  • organic cold-pressed avocado oil 
  • organic cold-pressed palm kernel oil 
  • organic raw unrefined cold-pressed coconut oil 
  • organic pasture-raised ghee 
  • fresh organic cold-pressed olive oil (such as Texas Hill Country Organic Olive Oils) 

 

For unheated or low cooking temp keto fats (350°F or lower) 

 

for dressings and marinades 

  • organic cold-pressed olive oil in glass bottle 
  • organic cold-pressed perilla oil in glass bottle 
  • MCT C8 oil, hexane-free in glass bottle 
  • organic cold-pressed hazelnut oil in glass bottle 
  • organic cold-pressed almond oil in glass bottle 
  • organic cold-pressed macadamia nut oil 

 

for sweets 

  • organic cacao butter (white chocolate without the sugars) or cocoa butter chips
  • organic chocolate–100% dark chocolate (also called baking chocolate) 
  • organic heavy cream (from cow, goat, buffalo, or sheep) 
  • organic palm kernel oil in a glass bottle 
  • organic pasture-raised butter or ghee 
  • organic cold-pressed coconut oil in a glass bottle 
  • organic cold-pressed avocado oil (taste is MOSTLY hidden in recipes with chocolate) 
  • organic cold-pressed olive oil (taste is MOSTLY hidden in recipes with chocolate) 
  • cold-pressed hexane-free algae oil 
  • organic refined cold-pressed Camellia tea oil 
  • Hazelnut oil (strong flavor)–taste is MOSTLY hidden in recipes with chocolate 
  • Almond oil (mild flavor)–taste is MOSTLY hidden in recipes with chocolate 
  • Macadamia nut oil (medium flavor)–taste is MOSTLY hidden in recipes with chocolate

Where to Buy Keto Ingredients 

Water filters: Buy a filter that will remove radiation, heavy metals, fluoride, and VOC’s. If you have radiation and/or heavy metals in your water test, best to consider a whole-house filter. 

 

Groceries: 

veggies 

 

noodles 

 

fats–Must be organic, cold-pressed, in a glass bottle, and hexane-free. I order directly from the manufacturer by the case when possible, for freshness. Next best is ordering through Amazon or checking your local, quality grocery store. 

 

bone broth 

 

fruits and flavorings–Make sure what you are using is organic, gluten-free, additive-free, diacetyl-free, alcohol-free, and does not contain polysorbate-80 or monosodium glutamate (MSG). Check the manufacturer’s website and do your research before purchasing.

  • organic, edible essential oils (Always make sure they are food-grade by checking the manufacturers’ website.)  
  • organic, sugar-free extracts (alcohol-free will taste best)
  • organic, flavored oils
  • organic, flavored concentrates

 

meats & eggs 

 

collagen, gelatin, and protein powder 

 

nuts 

 

dairy

 

bread

  • my recipes (see “Bread” beginning on page ##)
  • Omega Bun Value Pack–online or check your local quality grocery store in the refrigerated/frozen section (Avoid other products by this brand!)
  • Julian Bakery Paleo Thin Coconut Bread–online or check your local quality grocery store in the refrigerated/frozen section (Avoid other products by this brand!)

 

drinks–For recipes, see “Drinks” beginning on page ##.

 

alcohol–Enjoy only if all of your labs are in Dr. Nasha’s optimal ranges and your scans are NED! Must be organic.

 

condiments–For recipes, see “Sauces and Dressings” beginning on page ##.

 

sweeteners

 

snacks 

 

Kitchen Tools and Equipment: 

 

Traveling: 

 

Personal Care Products: 

laundry powder–SeventhGeneration 

toothpaste–dip toothbrush in water then in baking soda 

cosmetics–BeautyCounter.com or SerpentSpiral.com 

dryer sheets–wool dryer balls 

deodorant–AllGoodProducts.com 

lotion–AllGoodProducts.com 

sunscreen–AllGoodProducts.com 

 

Saunas to Speed Detoxification: Sunlighten Saunas Must use with binders to pull toxins out–see my DIY series.

 

Pasteurized Eggs 

If you don’t have access to good pastured farm-raised eggs 

pasteurize raw eggs from the store. 

 

PREPARATION

Place the eggs in a pot with cold water. 

 

Put the water on a medium heat burner and stand by to watch as the 

temperature rises. You don’t want the temperature of the water to exceed 150°F. If you want to be exact, you can keep a thermometer probe in the 

water. If you’re not using a thermometer, 140-150°F is the stage before bubbles start to form. 

 

When you reach this temperature, lower the heat to maintain this temperature. Keep the eggs in the water for 3-5 minutes. 

Egg-Free Recipe 

If you are egg-free, this eCookbook contains many recipes that have egg substitutions with this symbol. 

 

The recipe below works for recipes only if eggs are NOT the main ingredient. 

 

Gelatin Substitute for One Egg 

 

If you are in a hurry, you can try to add the two ingredients to your recipe without cooking them–it depends on the recipe if it works or not! 

 

INGREDIENTS FOR 1 EGG 

  • ¼ cup water 
  • 1 tablespoon (10 grams) Vital Proteins or Great Lakes gelatin (If you have elevated ferritin, make sure it is sourced from poultry and not red meats!)

 

PREPARATION 

Place the water in a small saucepan. Sprinkle with gelatin, sprinkling over the entire surface of the water. Let the saucepan sit untouched for 5 minutes. 

 

After the 5 minutes is up, turn the burner on low and whisk for 1 minute, or until texture is smooth. 

 

Use the mixture in the cake, the batch of cookies, pizza or whatever you’re making today!

Breakfast

Ultra Low-Carb Pancakes 

I can eat this entire recipe, so feel free to double, triple, or even quadruple. If you have a big family, the “magic pill” inspired pancakes will be easier. I usually just eat these with fat on top (I want to spend my carb allowance on chocolate each day), but you can add Lakanto Maple Syrup to taste. 

 

INGREDIENTS 

  • 2 farm-fresh, pasture-raised eggs (yolks and whites separated) 
  • 1 teaspoon ground cinnamon 
  • ¼ cup keto fat (for frying) (see “How to Use Keto Fats” on page ##)
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 tablespoon Sukrin Gold or other non-GMO, low-glycemic sweetener 

 

OPTIONAL

  • ⅓ cup cooked Hubbard squash (lowest carb) or pumpkin 
  • handful of green veggies, pureed or 1 teaspoon powdered greens (such as Dr. Cowan’s Garden Threefold Blend Savory Powder or PaleoValley Organic Supergreens Powder)
  • 1 teaspoon organic, sugar-free vanilla extract or the seeds scraped from 1 vanilla bean 
  • top with whipped “Dairy-Free Thick Cream” (page ##), “Caramel Sauce” (page ##), Lakanto Sugar-Free Maple Syrup, butter, or ghee

 

PREPARATION

Preheat a thick frying pan on medium-low heat with keto fat.

 

Put egg whites in a food processor and whip until VERY stiff. (It should stick to the sides of the food processor and you can flip it upside-down without it falling out.)

 

Combine egg yolks, salt, cinnamon, and any of the listed optional ingredients in a bowl. Fold in egg whites gently and immediately pour into the preheated pan.

 

Cook for 4 to 5 minutes on each side. (It takes much longer than a normal pancake.)

 

NOTES & TIPS

  • If you want to double this recipe, make sure to have two pans ready and preheated. You should fry both pancakes simultaneously. (The egg whites will become too flat if the batter sits.)
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 pancake

Serving Size: 1 pancake

 

NUTRITIONAL DATA (per serving): 

Calories 608.2kcal (30%), Total Fat 62.5g (96%), Total Carbs 4.1g (1%), Protein 12.1g (24%), and Fiber 1.4g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Coconut Flour Waffles

INGREDIENTS

  • ½ cup raw pecans or ¾ cup pili nuts or raw macadamia nuts
  • ¼ cup coconut flour 
  • ½ teaspoon baking powder 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 3 farm-fresh, pasture-raised eggs 
  • 1 cup liquid or melted keto fat such as avocado oil (see “How to Use Keto Fats” on page ##)
  • ½ cup filtered water 

 

PREPARATION 

Heat up a waffle iron (such as Rome Industries Waffle Cast Iron) and lubricate with plenty of keto fat. (I like to use a heat tolerant pastry brush for the waffle iron. If you don’t have one, use an unbleached organic paper towel.) 

 

Meanwhile, in a food processor, pulverize the nuts with coconut flour, baking powder, and salt. Add the eggs, keto fat, and water, and pulse to combine. 

 

Pour about ¼ cup of the batter into the hot waffle iron, spreading it out the full width of the iron. Close the iron and cook until crispy. Repeat with remaining batter.

 

Enjoy immediately, or store in the fridge for up to 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 waffles

Serving size: 1 waffle

 

NUTRITIONAL DATA (per serving): 

Calories 785.5 kcal (39%), Total Fat 80.1g (123%), Total Carbs 14.2g (5%), Protein 11.3g (23%), and Fiber 8.8g (35%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Zucchini Waffles, Pancakes, or Wraps 

If you need to squeeze in more fat into your diet, pan fry these in a skillet instead of the waffle iron, so they can absorb more keto fat. If you can do butter, ghee or hollandaise you can increase your fats. 

 

INGREDIENTS 

  • 4 medium zucchinis (about 4 cups)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ¼ cup heat-stable keto fat (for batter) (see “How to Use Keto Fats” on page ##)
  • 2 farm-fresh, pasture-raised eggs 
  • up to ½ cup heat-stable keto fat (for frying) (see “How to Use Keto Fats” on page ##)

 

SAVORY OPTIONS 

  • sprinkle with everything bagel spices (to taste) before cooking
  • onion and/or garlic powder, to taste 
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste 
  • top with a fried egg and/or “Easy Hollandaise” (page ##) 

 

SWEET OPTIONS 

  • 1 teaspoon organic, sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)  
  • ½ teaspoon ground cinnamon
  • 2 tablespoons cocoa powder  
  • top with butter, ghee, and/or Lakanto Sugar-Free Maple Syrup

 

PREPARATION

Spiralize the zucchini and place in a colander in the sink. Sprinkle with alt and let sit for ten minutes. 

 

Meanwhile, heat up a waffle iron (such as Rome Industries Waffle Cast Iron) or skillet and lubricate with plenty of keto fat. (I like to use a heat tolerant pastry brush for the waffle iron. If you don’t have one, use an unbleached organic paper towel.) 

 

Back at the sink, vigorously squeeze out as much water as possible from the zucchini, using your hands or a tea towel to wring. (It seems like a pain, but well worth not having a watery breakfast!) 

 

In a medium bowl, whisk eggs, add zucchini, and mix until well combined. Add any optional sweet or savory ingredients and mix again. 

 

For waffles: Use tongs to put mixture in the waffle iron, spreading it out the full width of the iron. Close the iron and cook until crispy. 

 

For pancakes/wraps: Cook one pancake/wrap at a time, or three small ones for easier flipping. Flip when bottom is golden. 

 

Serve immediately, or refrigerate/freeze for an easy, on-the-go snack or sandwich wrap later. (To reheat, warm thawed pancake/waffle in a skillet or toaster oven.) 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 waffles/pancakes/wraps

Serving size: 1 waffle/pancake/wrap

 

NUTRITIONAL DATA (per serving): 

Calories 304.2kcal (15%), Total Fat 29.9g (46%), Total Carbs 6.6g (2%), Protein 5.4g (11%), and Fiber 2g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Magic Pill-Inspired Pancakes 

You can make these with other nuts, but the carbs do add up quickly. Always test your ketones 4-6 hours after eating a new recipe to see how your metabolism works. 

 

INGREDIENTS 

  • ¼ cup pili nuts, raw macadamia nuts, raw pecans, or “Nut Butter” (page ##) OR 1 tablespoon coconut flour
  • a pinch of pink Himalayan salt or Redmond’s Real Salt (omit if nuts are salted)
  • 2 farm-fresh, pasture-raised eggs 
  • heat-stable keto fat,enough for frying (see “How to Use Keto Fats” on page ##)

 

OPTIONAL 

  • ½ cup cooked Hubbard squash or pumpkin 
  • ½ teaspoon ground cinnamon
  • ½ teaspoon sugar-free vanilla extract (or the seeds scraped from ½ vanilla bean) 
  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste 

 

PREPARATION

If using nuts, pulverize them in a food processor first. Then, add the remaining ingredients and combine. If using nut butter or coconut flour, just whisk everything together in a bowl. 

 

Cook pancakes over medium heat, flipping when top firms up and bottom is golden. 

 

Serve immediately, topped with lots of keto fat. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 pancakes

Serving size: 1 pancake

 

NUTRITIONAL DATA (per serving): 

Calories 158.7kcal (8%), Total Fat 14.4g (22%), Total Carbs 2.9g (1%), Protein 7.1g (14%), and Fiber 1.2g (5%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Cinnamon Roll Coffee Cake 

This recipe is a bit higher in carbs, so use it as a treat or on a special occasion. 

 

INGREDIENTS 

 

Batter: 

  • ½ cup keto fat (such as melted butter, ghee or coconut oil, avocado oil, olive oil, algae oil, or high oleic sunflower oil) (see “How to Use Keto Fats” on page ##)
  • 5 farm-fresh, pasture-raised eggs, at room temperature 
  • 1 teaspoon aluminum-free baking soda 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ cup coconut flour 
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener

 

Swirl: 

  • 4 tablespoons keto fat (such as butter, ghee, or coconut oil) (see “How to Use Keto Fats” on page ##)
  • 2 tablespoons ground cinnamon 
  • 2-4 tablespoons Sukrin Gold or other non-GMO, low-glycemic sweetener 
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt

 

OPTIONAL 

 

PREPARATION 

Preheat oven to 325°F. 

 

For the batter, whip eggs in a food processor then add keto fat and combine. Add the rest of the batter ingredients (baking soda, salt, coconut flour, and sweetener) to the food processor and mix. 

 

Pour batter into an 8 x 8 glass baking dish, and set aside.

 

For the swirl, melt keto fat in a small pan, remove from heat, then mix in the rest of the swirl ingredients (cinnamon, sweetener, and salt). 

 

Drizzle the swirl mixture over the batter. Then, using a butter knife or spatula, make big zig-zags across the pan about four times. (This will create the swirl.) 

 

Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.

 

Muffin Variation: Divide batter into a stainless-steel muffin pan with unbleached paper liners or a silicone muffin mold (such as the Medium 12-cup Mold by Freshware). Top each muffin with a bit of the swirl mixture and loosely stir it in a couple times. Bake for 15 minutes, or until a toothpick inserted into the center comes out clean.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cake, 12 slices (12 servings)

Serving size: 1 slice

 

NUTRITIONAL DATA (per serving): 

Calories 162.4kcal (8%), Total Fat 15.3g (23%), Total Carbs 4.1g (1%), Protein 3.3g (7%), and Fiber 2.4g (9%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Pumpkin Muffins 

INGREDIENTS

  • 1½ cup pili nuts, raw macadamia nuts, raw pecans
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if nuts are salted) 
  • ½ tablespoon aluminum-free baking soda 
  • ½ teaspoon baking powder 
  • 1 teaspoon ground cinnamon 
  • ½ teaspoon ground nutmeg 
  • 1 tablespoon (or 1-inch chunk) grated fresh ginger or ¼ teaspoon dried ginger 
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ¼ cup liquid keto fat (see “How to Use Keto Fats” on page ##)
  • 1 cup cooked pumpkin or Hubbard squash 
  • 3 farm-fresh, pasture-raised eggs 

 

OPTIONAL

 

PREPARATION 

Preheat oven to 325°F. 

 

Add everything except for the eggs into a food processor and combine until smooth. 

 

Add eggs one at a time, pulsing after each to incorporate. 

 

Divide batter into a muffin pan with unbleached paper liners or a silicone muffin mold (such as the Medium 12-cup Mold by Freshware). 

 

Bake for 30 minutes, or until a toothpick inserted into the center comes out clean.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 muffins

Serving Size: 1 muffin

 

NUTRITIONAL DATA (per serving): 

Calories 159.2kcal (8%), Total Fat 16g (25%), Total Carbs 3.5g (1%), Protein 2.8g (6%), and Fiber 1.5g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Maple Pecan Muffins or Pancakes 

INGREDIENTS 

  • 1 cup raw pecans 
  • ½ cup coconut flour 
  • 1 teaspoon baking powder 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 6 farm-fresh, pasture-raised eggs 
  • ¼ cup Lakanto Sugar-Free Maple Syrup
  • ¾ cup liquid keto fat or melted solid keto fat (see “How to Use Keto Fats” on page ##)

 

PREPARATION 

In a food processor, pulverize pecans with coconut flour, baking powder, and salt. Then, add the eggs, syrup, and keto fat and combine well. 

 

For Muffins: Preheat oven to 350°F. 

 

Divide batter into a muffin pan with unbleached paper liners or a silicone muffin mold (such as the Medium 12-cup Mold by Freshware).

 

Bake for 15 minutes, or until a toothpick inserted into the center comes out clean. 

 

For Pancakes: Cook pancakes over medium heat, flipping when top firms up and bottom is golden.  Serve with tons of keto fat on top!

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 muffins or pancakes

Serving size: 1 muffin or pancake

 

NUTRITIONAL DATA (per serving): 

Calories 159.2kcal (8%), Total Fat 16g (25%), Total Carbs 3.5g (1%), Protein 2.8g (6%), and Fiber 1.5g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Keto Toast

Most keto bread (especially my recipes) is too high in fat to put in the toaster. Use this method instead to prevent a fire or electrical short!

 

INGREDIENTS

  • 1 serving of bread such as “Coconut Flour Sandwich Buns” (page ##), “Nut Flour Sandwich Buns” (page ##), “Best Ever Psyllium Sandwich Buns” (page ##), “Nut Flour Bagels” (page ##), “Keto Yeast Bread” (page ##), “Ultra Low-Carb Loaf Bread” (page ##), “French Toast Loaf Bread” (page ##), “NY Keto Bagels” (page ##), or Julian Bakery Paleo Thin Coconut Bread (see notes)
  • 3 tablespoon heat-stable keto fat such as ghee or olive oil (see “How to Use Keto Fats” on page ##)
  • pinch of pink Himalayan salt or Redmond’s Real Salt (optional)

 

PREPARATION

Warm up a thick-bottomed cast iron skillet or stainless-steel frying pan on medium heat. 

 

Add the keto fat and optional salt, if desired. 

 

Add your bread and toast for about 5 minutes on each side, until golden brown or to your liking. Watch closely–it toasts slowly at first, but can go from perfect to burned in a flash!

 

NOTES & TIPS

  • When using “Best Ever Psyllium Sandwich Buns” (page ##), make sure to keep the bun weighed down while toasting by placing a heavy pan on top. 
  • Using the Julian Bakery Paleo Thin Coconut Bread will result in higher carbs. Other varieties from Julian Bakery are not organic! Also, do not purchase the bread from Amazon because sometimes it arrives moldy. Order directly from JulianBakery.com or check your local quality grocery store in the refrigerated/frozen section.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per coconut flour serving): 

Calories 913.7kcal (46%), Total Fat 96.9g (%), Total Carbs 9.4g (3%), Protein 7.6g (15%), and Fiber 5.9g (24%)

 

NUTRITIONAL DATA (per nut flour serving): 

Calories 764.9kcal (38%), Total Fat 81.6g (126%), Total Carbs 5.3g (2%), Protein 6.2g (12%), and Fiber 3.8g (15%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Easy Keto Frittata 

INGREDIENTS 

  • 6 bacon strips (you can also use chicken, salmon or beef) 
  • ¼ cup heat-stable keto fat (see “How to Use Keto Fats” on page ##)
  • 4 green onions, chopped
  • 4 cups chopped greens (such as purslane, lambs quarters, dandelion, swiss chard, kale, collards, cabbage, mustards, mizuna, bok choy, pac choi, and/or arugula) 
  • 12 farm-fresh, pasture-raised eggs 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ teaspoon ground black pepper 

 

OPTIONAL

  • shallot and/or garlic, to taste
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

PREPARATION 

Heat keto fat in an oven-proof 12-inch skillet over medium-low and brown the bacon.

 

Then add the green onion and greens (and any optional ingredients) and cook until soft. 

 

Turn the broiler on low and make sure the oven rack is in the middle position.

 

Whisk eggs and then pour over the cooked greens. Turn the burner off but leave the pan on it while the oven heats up.

 

When the oven is hot and the burner is no longer hot, put the entire skillet in the oven. 

 

Cook for 5 minutes, until golden, then turn the oven off and wait 5 more minutes or until the eggs are done. Slice and serve immediately..

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

Serving size: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 304.8kcal (15%), Total Fat 23.1g (36%), Total Carbs 4g (1%), Protein 14.5g (29%), and Fiber 1g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Alison’s Favorite Frittata

INGREDIENTS

  • ¼ cup heat stable keto fat such as butter, ghee, or avocado oil (see “How to Use Keto Fats” on page ##)
  • 1 pound raw ground protein (such as chicken, turkey, pork, beef, bison, elk, or lamb)
  • 1 cup chopped mushrooms, wild if possible
  • 8-10 cups chopped leafy greens (such as kale, spinach, chard, arugula, or mustard/radish/beet greens)
  • 6 green onions, chopped or 1 small onion, diced
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ teaspoon ground black pepper or fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • 12 farm-fresh, pasture-raised eggs

 

OPTIONAL

  • garnish with a drizzle of “Mexican Taco Sauce” (page ##), “Herb Puree and Chimichurri” (page ##), “Easy Hollandaise” (page ##), or “Curry Paste” (page ##), to taste

 

PREPARATION 

Heat keto fat in an oven-proof 12-inch skillet over medium and brown your chosen protein.

 

Add mushrooms, leafy greens, green onion, salt, and pepper, then cook until veggies are soft. 

 

Meanwhile, turn your broiler on low and make sure the oven rack is in the middle position.

 

Whisk eggs together until well-beaten and then pour over the cooked greens. Cook for 3 minutes, then turn the burner off (but leave the skillet on it if your broiler isn’t preheated yet).

 

When your broiler is ready, put the entire skillet in the oven and cook on low for 3 minutes. Then, with your skillet still inside, switch your oven to bake at 350°F and cook until eggs are firm and nothing is runny when you slice into it. Serve immediately, drizzled with one of my sauces (see options above). 

 

Store in the fridge and enjoy within 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

Serving size: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 385kcal (19%), Total Fat 28.9g (44%), Total Carbs 5.7g (2%), Protein 28.3g (57%), and Fiber 2g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Green Eggs

Sometimes I just get sick of eating salads and stir fries! Hiding greens in everything is my key for my family. They can’t pick out the veggies if they are emulsified into the dish. At first kids are wary, but cook them in enough butter or ghee, and everyone will rave!

 

INGREDIENTS

  • 3 farm-fresh, pasture-raised eggs
  • 1 cup leafy greens such as chard, kale, spinach, mustard greens, or beet greens
  • 1 tablespoon chopped fresh herbs such as parsley, cilantro, dill, rosemary, thyme, tarragon, or oregano
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ¼ teaspoon ground black pepper OR fermented hot sauce, red chili flakes, or cayenne powder, to taste 
  • ¼ cup heat-stable keto fat (such as butter, ghee, or avocado oil), for frying (see “How to Use Keto Fats” on page ##)

 

PREPARATION

In a food processor, pulse together the eggs, greens/herbs, salt, and pepper until smooth. Include the optional fermented hot sauce, red chili flakes, or cayenne powder, if using.

 

Warm up the keto fat in a stainless-steel frying pan or cast iron skillet on medium-low heat. Carefully pour in the egg mixture and cook, only stirring occasionally, until your preferred doneness. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving 

 

NUTRITIONAL DATA (per serving): 

Calories 671.4kcal (34%), Total Fat 68g (105%), Total Carbs 4.9g (2%), Protein 19.1g (38%), and Fiber 1.1g (5%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Deep-Fried Poached Eggs

I thought I came up with this idea on my own, but then found out it is a French cooking technique! A great way to help get your fats up if needed, and if not, it is just plain YUMMY. I love this recipe served on my “Best Ever Psyllium Sandwich Buns” (page ##) with sautéed leafy greens and topped with my “Easy Hollandaise” (page ##). 

 

INGREDIENTS

  • ½ cup heat-stable keto fat (such as butter, ghee, or mild olive oil), for frying (see “How to Use Keto Fats” on page ##)
  • 4 farm-fresh, pasture-raised eggs
  • 1 tablespoon boiling filtered water
  • pink Himalayan Salt or Redmond’s Real Salt, to taste
  • ground black pepper, to taste

 

OPTIONAL

  • 2 tablespoons chopped fresh herbs such as parsley, cilantro, dill, rosemary, thyme, tarragon, oregano
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

PREPARATION

In a 6-inch stainless steel or cast iron skillet on medium heat, warm the keto fat. 

 

Using a flat surface (versus the edge of the pan, so the yolks won’t break), crack each egg and gently place in the oil. 

 

Carefully pour the boiling water into the pan, then quickly cover with a glass lid if possible to steam the eggs. Cook for 3 minutes for a soft-poach, 4 minutes for medium, and 5 to 6 minutes for well done. 

 

Season with salt, pepper, and fresh herbs, if desired, and enjoy!

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 eggs (4 1-egg servings or 2 2-egg servings)

Serving size: 1 egg or 2 eggs

 

NUTRITIONAL DATA (per 1-egg serving): 

Calories 180.4kcal (9%), Total Fat 18g (28%), Total Carbs 1.1g (0%), Protein 6g (12%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per 2-egg serving): 

Calories 360.7kcal (18%), Total Fat 36g (55%), Total Carbs 2.2g (1%), Protein 12g (24%), and Fiber 0.1g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Chicken Breakfast Pizza

Prepare “Chicken Pizza Crust” as directed (page ##) and top with the following:

  • 1 cup “Herb Puree and Chimichurri” (page ##)
  • 4 farm-fresh, pasture-raised eggs, scrambled or fried 
  • 2-4 small fresh tomatoes, chopped or ½-1 cup “Salsa” (page ##)
  • ½ avocado, sliced (optional)
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper, fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

Makes: 1 breakfast pizza (8 servings)

Serving size: 1 slice of breakfast pizza 

 

NUTRITIONAL DATA (per serving): 

Calories 240.5kcal (12%), Total Fat 19.2g (30%), Total Carbs 2.3g (1%), Protein 13.8g (28%), and Fiber 0.9g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Cinnamon Crunch Cereal

INGREDIENTS

  • 4 tablespoons solid keto fat (such as ghee, coconut oil, cacao butter, or butter) (see “How to Use Keto Fats” on page ##)
  • 2 tablespoons Sukrin Gold or other non-GMO, low-glycemic sweetener
  • 1 teaspoon ground cinnamon
  • ½ teaspoon organic, sugar-free vanilla extract (or the seeds scraped from ½ vanilla bean)
  • pinch of pink Himalayan salt or Redmond’s Real Salt
  • 1 ounce sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins)

PREPARATION

Melt keto fat in a medium saucepan. Stir in sweetener, cinnamon, vanilla, and salt until well combined. Then mix in pork rinds.

Put the pan in the fridge or freezer for 10 minutes until firm. Breakup with your hands or a metal spatula. Enjoy with “Dairy-Free Cream” (page ##).

NOTES & TIPS

  • You can substitute the vanilla with organic, fruit-flavored edible essential oils or sugar-free extracts. (See my list “Where to Buy Keto Ingredients” on page ##!)
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 1 serving

NUTRITIONAL DATA (per serving): 

Calories 545.4kcal (27%), Total Fat 57g (88%), Total Carbs 2.1g (1%), Protein 10.2g (20%), and Fiber 1.4g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Low-Carb Granola

I avoided granola for eight years before I finally broke down and created a lower-carb version on my own. All the recipes I could find out there had so many carbs! A wonderful bonus: Dr. Nasha says research shows that flaxseed and pumpkin seeds pull cancer-driving estrogen out of our bodies. Enjoy sparingly as the carbs add up quickly, even though you would be hard-pressed to find a lower-carb granola anywhere. 

 

INGREDIENTS

-½ teaspoon pink Himalayan salt or Redmond’s Real Salt

  • 2 tablespoons sugar-free vanilla extract or the seeds scraped from 1 vanilla bean
  • ½ cup neutral-flavored keto fat (melted coconut oil, ghee, or cacao butter will make a chunky granola, while high oleic sunflower oil or macadamia nut oil will make it more crumbly) (see “How to Use Keto Fats” on page ##)

 

OPTIONAL 

  • 1 tablespoon ground cinnamon
  • ½ cup unsweetened coconut flakes
  • food-grade essential oil or sugar-free extract, such as coconut, toffee, orange, raspberry (see my list “Where to Buy Keto Ingredients” on page ##)
  • ½ cup 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)

 

PREPARATION

Preheat oven to 300°F. 

 

Mix everything together in a 9 x 13-inch glass baking dish or stainless-steel roasting pan. Bake for 20 minutes, then stir and bake for another 20 minutes. Remove the pan from the oven, and without stirring, let it cool down at room temperature. When cool to the touch, break up the granola and store in an airtight container in the fridge for 5 to 7 days. This granola also freezes well.

 

NOTES & TIPS

  • You won’t taste the pork rind crumbles in the least. They totally disappear, really helping to lower the overall carbs.
  • Since this granola is relatively high in carbs, it is best served in small amounts over something with lots of fat, such as “Dairy-Free Ice Cream or Popsicles” (page ##), “Autoimmune Keto Ice Cream or Popsicles” (page ##), “Easy Dairy Ice Cream or Popsicles” (page ##), “Dairy-Free Coconut-Free Yogurt” (page ##), “Dairy-Free Fruit Pudding” (page ##), “Dairy-Free Thick Cream” (page ##), “Dairy-Free Citrus or Fruit Curd” (page ##), “Cheesecake” (page ##), or “Key Lime Custard” (page ##).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 70 tablespoons (70 1-tablespoon servings or 17.5 ¼-cup servings)

Serving size: 1 tablespoon or ¼ cup 

 

NUTRITIONAL DATA (per 1-tablespoon serving): 

Calories 70.6kcal (4%), Total Fat 6.1g (9%), Total Carbs 1.3g (0%), Protein 3.1g (6%), and Fiber 1.1g (4%)

 

NUTRITIONAL DATA (per ¼-cup serving): 

Calories 282.5kcal (14%), Total Fat 24.4g (38%), Total Carbs 5.1g (2%), Protein 12.4g (25%), and Fiber 4.3g (17%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Ultra Low-Carb Granola

Prepare “Low-Carb Granola” (page ##) as directed, but increase the pork rind crumbles to 3 cups, the neutral-flavored keto fat to 1 cup, the salt to 1 teaspoon, and the sweetener to 1 cup (or to taste).

 

NOTES & TIPS

  • You won’t taste the pork rind crumbles in the least. They totally disappear, really helping to lower the overall carbs.
  • Since this granola is relatively high in carbs, it is best served in small amounts over something with lots of fat, such as “Dairy-Free Ice Cream or Popsicles” (page ##), “Autoimmune Keto Ice Cream or Popsicles” (page ##), “Easy Dairy Ice Cream or Popsicles” (page ##), “Dairy-Free Coconut-Free Yogurt” (page ##), “Dairy-Free Fruit Pudding” (page ##), “Dairy-Free Thick Cream” (page ##), “Dairy-Free Citrus or Fruit Curd” (page ##), “Cheesecake” (page ##), or “Key Lime Custard” (page ##).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 7 cups (112 1-tablespoon servings or 28 ¼-cup servings)

Serving size: 1 tablespoon or ¼ cup

 

NUTRITIONAL DATA (per 1-tablespoon serving): 

Calories 57.3kcal (3%), Total Fat 5g (8%), Total Carbs 0.8g (0%), Protein 2.4g (5%), and Fiber 0.7g (3%)

 

NUTRITIONAL DATA (per ¼-cup serving): 

Calories 229kcal (11%), Total Fat 20.1g (31%), Total Carbs 3.2g (1%), Protein 9.7g (19%), and Fiber 2.7g (11%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Dairy-Free Coconut-Free Yogurt

INGREDIENTS 

  • ½ cup “Dairy-Free Thick Cream” (page ##)
  • 3 teaspoons Sukrin Bake, Sukrin Icing Sugar, or pulverized Sukrin Gold or to taste
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean) or food-grade essential oils or sugar-free extracts, to taste (see my list “Where to Buy Keto Ingredients” on page ##)

 

PREPARATION

Add all ingredients to a glass canning jar and whisk or shake to combine.

 

Refrigerate to set the mixture. (It will thicken more as it chills, becoming yogurt-like in texture.) 

 

Keep refrigerated and enjoy for up to 5 days. 

 

NOTES & TIPS

  • For plain yogurt: Omit the sweeteners and flavorings, and just refrigerate plain thick cream until set.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving (½ cup)

 

NUTRITIONAL DATA (per serving): 

Calories 917.5kcal (46%), Total Fat 103g (159%), Total Carbs 1g (0%), Protein 4.2g (8%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Condiments

Herb Puree & Chimichurri 

The parsley version is called chimichurri. Great to bring out to dinner to make a meal keto, or add to your cooler for traveling. 

 

INGREDIENTS 

  • 4 cups (or about one big bunch) of cilantro, parsley, basil, and/or other herbs of your choice (omit large stems) 
  • 1 small shallot or 2 cloves garlic 
  • 1 cup of keto fat (such as olive oil) (see “How to Use Keto Fats” on page ##)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 tablespoon low-sugar vinegar (such as apple cider vinegar) 
  • ¼ teaspoon ground black pepper or fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

Asian version: Add grated fresh ginger, and substitute the vinegar with coconut aminos.

 

PREPARATION 

Add everything to a food processor and pulse until smooth. 

 

Store in 4-ounce glass canning jars (or glass baby food jars) and keep refrigerated for up to 1 week or freeze for later use. 

 

NOTES & TIPS

  • Balsamic vinegar is very high in sugar, but if you want the flavor, simply mix a splash of it with the low-sugar vinegar.
  • This puree is great for “Lazy Salad Dressing” (page ##)!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 cups (8 servings)

Serving size: ¼ cup

 

NUTRITIONAL DATA (per serving): 

Calories 263.2kcal (13%), Total Fat 28g (43%), Total Carbs 0.5g (0%), Protein 0.2g (0%), and Fiber 0.2g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Gremolata

This sauce is wonderful on grilled or roasted meats and vegetables!

 

INGREDIENTS

  • 3 tablespoons chopped parsley leaves (no stems)
  • 2 tablespoons olive oil
  • 1 teaspoon lemon or lime zest
  • 1 clove garlic, minced
  • pink Himalayan salt or Redmond’s Real Salt, to taste (optional)

 

PREPARATION

In a bowl mixing by hand or in a food processor, combine all of the ingredients together.

 

Gremolata is ready to use immediately, or can be stored in the fridge for up to 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 270kcal (13%), Total Fat 29.1g (45%), Total Carbs 2g (1%), Protein 0.4g (1%), and Fiber 0.6g (2%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Mayonnaise 

 

INGREDIENTS 

  • 2 farm-fresh, pasture-raised egg yolks* 
  • zest of 1 lemon or lime 
  • 1 tablespoon lemon juice, lime juice, or low-sugar vinegar (such as apple cider vinegar) 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ground black pepper (or hot pepper flakes), to taste 
  • 2 tablespoons cold, filtered water 
  • 1 cup keto fat (see “How to Use Keto Fats” on page ##)

 

 PREPARATION 

If using a food processor: Put egg yolks, zest, juice, salt, pepper, and cold water inside and process until foamy.

 

Next, while the food processor is running, drizzle in keto fat VERY SLOWLY. (Don’t add too fast or it will separate and get yucky.) Once it starts to thicken you can add the keto fat a bit faster.

 

If your mayo does separate, remove it from the food processor and set aside. Now, in the empty food processor, blend together one egg yolk and 1 tablespoon cold water. Then SLOWLY add back in the separated mayo mixture to bring it together again. 

 

Store in a glass canning jar in the fridge for up to 5 days.

 

If using an immersion blender: Add egg yolks, zest, juice, salt, pepper, and cold water to a tall canning jar and pulse until foamy. 

 

Next, drizzle keto fat VERY SLOWLY while you pulse up and down. (Don’t add too fast or it will separate and get yucky.) Once it starts to thicken you can add the keto fat a bit faster. 

 

If your mayo does separate, in another jar blend together one egg yolk and 1 tablespoon cold water. Then SLOWLY add in the separated mayo mixture to bring it together again.

 

Store in a glass canning jar in the fridge for up to 5 days.  

 

NOTES & TIPS 

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page 16 to pasteurize raw eggs from the store. (You can find a recipe for egg-free autoimmune mayo at FurtherFood.com.)
  • Balsamic vinegar is very high in sugar, but if you want the flavor, simply mix a splash of it with the low-sugar vinegar.
  • For herbed mayo, blend in basil, cilantro, garlic, hot pepper, shallot, green onion, and/or ginger, to taste.
  • This is great to use in “Lazy Salad Dressing” (page ##)!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: just over 1 cup (19 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 115.3kcal (6%), Total Fat 12.7g (20%), Total Carbs 0.1g (0%), Protein 0.3g (1%), and Fiber 0g (0%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Dairy-Free Sour Cream

INGREDIENTS 

  • • ½ cup “Dairy-Free Thick Cream” (page ##)
  • 1 teaspoon apple cider vinegar or to taste

 

PREPARATION

Blend the cream with the apple cider vinegar. 

 

Store in a glass canning jar, keep refrigerated, and use within 5 days. 

 

NOTES & TIPS

 

  • Use this dairy-free alternative anywhere a recipe calls for regular sour cream or plain, unsweetened yogurt.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: about ½ cup (8 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 114.7kcal (6%), Total Fat 12.9g (20%), Total Carbs 0.1g (0%), Protein 0.5g (1%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Coconut Manna Cream 

Use this when you need dairy-free cream, cream cheese, milk, or sour cream. (Watch the carbs on this one, though–very high!)

 

INGREDIENTS 

  • 4 cups sugar-free coconut flakes 
  • 2 cups neutral-flavored keto fat (see “How to Use Keto Fats” on page ##) 
  • dash of pink Himalayan salt or Redmond’s Real Salt

 

PREPARATION 

Purée everything together in a blender.

 

Cream is ready to use immediately, or can be stored in the fridge for up to 5 days.

 

Makes: 2.5 cups (40 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 185.2kcal (9%), Total Fat 19.2g (30%), Total Carbs 2.4g (1%), Protein 0.8g (2%), and Fiber 1.6g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Gravy 

Bone broth reduction is the easiest way to make gravy. This recipe can be multiplied.

 

INGREDIENTS 

  • 1 quart “Bone Broth” (page ##) 
  • ¼ teaspoon konjac root powder (glucomannan powder) 
  • pink Himalayan salt or Redmond’s Real Salt, to taste 

 

OPTIONAL

 

PREPARATION 

Gently simmer bone broth (and wine, if using) on the stove for 30 minutes, or until it has reduced in volume by half.

 

Add konjac powder, and simmer to thicken. It will take several minutes. (You may add up to an additional ¼ teaspoon of konjac powder, if needed, but be careful not to add too much. It is impossible to undo the gooey, sticky mess if you overdo it!) 

 

Once gravy has thickened, stir in salt (along with cream/cream cheese, mushrooms, and/or any chopped herbs, if using).

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: about 4 cups (8 servings)

Serving size: ½ cup (120g)

 

NUTRITIONAL DATA (per serving): 

Calories 20.3kcal (1%), Total Fat 0g (0%), Total Carbs 0.1g (0%), Protein 5g (10%), and Fiber 0.1g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

BBQ Sauce 

 

INGREDIENTS 

  • ¼ – ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ½ cup apple cider vinegar (or ¼ cup apple cider vinegar and ¼ cup coconut aminos) 
  • ½ cup “Bone Broth” (page ##) 
  • ½ cup liquid keto fat (such as high oleic sunflower oil, algae oil, melted butter, ghee, or coconut oil) (see “How to Use Keto Fats” on page ##)
  • 6 ounces tomato paste from a glass jar 
  • 1 clove garlic or ¼ teaspoon garlic powder 
  • 1 green onion or 1 small shallot (or 1 teaspoon of onion powder) 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½–1 teaspoons cayenne pepper, red pepper flakes, or 1 jalapeño 
  • ¼ teaspoon smoked paprika 

 

PREPARATION 

Add everything to a blender and combine until warmed.

 

Sauce is ready to use immediately, or it can be stored in the fridge for up to 5 days. 

 

NOTES & TIPS

  • For a thicker sauce, pour into a saucepan and reduce on the stove top.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 cups (32 1-tablespoon servings or 8 ¼-cup servings)

Serving Size: 1 tablespoon (15g) or ¼ cup (60g)

 

NUTRITIONAL DATA (per 1-tablespoon serving): 

Calories 39.1kcal (2%), Total Fat 3.8g (6%), Total Carbs 1.1g (0%), Protein 0.4g (1%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per ¼-cup serving): 

Calories 156.5kcal (8%), Total Fat 15.1g (23%), Total Carbs 4.5g (2%), Protein 1.6g (3%), and Fiber 0.1g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Salsa

While you can find sugar-free salsa in the store in glass jars, nothing beats the real thing in the heat of summer. I make extra and freeze it in mason jars to enjoy all winter.

 

INGREDIENTS

  • 2 medium in-season summer tomatoes (or 4 tomatoes from a glass jar), cored 
  • 1 clove garlic, minced
  • 1 green onion, minced
  • 6 sprigs of cilantro (leaves and stems), chopped
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ¼ teaspoon ground black pepper or 1 jalapeño, seeded and minced

 

OPTIONAL

  • add ¼ teaspoon crushed cumin seeds or ⅛ teaspoon ground cumin 
  • fold in ½ of a diced avocado (just before serving)

 

PREPARATION

Quick method: Chop the tomatoes and gently stir them together with the remaining ingredients. Let the salsa sit for at least 5 minutes before serving (so the flavors can develop). 

 

Thick method: In a food processor, pulse the tomatoes. Then, place them in a fine sieve over a pan to drain (and reserve the liquid for later use in soups and bone broth or for slow cooking proteins). Meanwhile, add the garlic, green onion, cilantro, vinegar, olive oil, salt, pepper or jalapeño, and cumin (if using) to the food processor and pulse until desired consistency. Stir in the drained tomatoes and let sit for 5 minutes before serving (so the flavors can develop).

 

Store salsa in a glass canning jar and keep refrigerated for up to 7 days. If freezing (use thick method), make sure to leave at least 2 inches of airspace in the jar to allow for expansion. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cup (4 servings)

Serving Size: ¼ cup

 

NUTRITIONAL DATA (per serving): 

Calories 79.3kcal (4%), Total Fat7.4 g (11%), Total Carbs 3g (1%), Protein 0.7g (1%), and Fiber 0.9g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Lime Mexican Dressing

One day I made tacos and tostadas filled with my favorite toppings, but felt like something was still missing, so I created this dressing. It is lower in carbs and higher in good fats than salsa. I also love this on salads.

 

INGREDIENTS

  • 1 cup “Mayo” (page ##) or sugar-free avocado oil mayonnaise (such as Primal Kitchen Mayo) or egg-free autoimmune mayonnaise (find recipes at FurtherFood.com)
  • 1 lime, zest and juice (see note)

 

OPTIONAL

  • apple cider vinegar, to taste
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

PREPARATION

Mix everything together in a glass canning jar. Alternatively, add everything into a food processor and pulse to combine. 

 

Ready to use immediately, or may be stored in the fridge for up to 5 days.

 

NOTES & TIPS

  • Scrub the citrus vigorously before zesting as even organic has a toxic coating.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cup (8 servings)

Serving size: 2 tablespoons

 

NUTRITIONAL DATA (per serving): 

Calories 232.3kcal (12%), Total Fat 25.4g (39%), Total Carbs 0.8g (0%), Protein 0.6g (1%), and Fiber 0.1g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Mexican Taco Sauce

INGREDIENTS

  • ½ cup tomato sauce (in a glass jar) or ½ cup puréed fresh or jarred tomatoes
  • ¼ cup keto fat such as olive oil (see “How to Use Keto Fats” on page ##)
  • ¼ teaspoon ground black pepper OR fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • 1 teaspoon ground cumin
  • 2 tablespoons fresh oregano or 1 tablespoon dried
  • ¼ teaspoon ground paprika, regular or smoked
  • 1 green onion
  • 1 clove garlic

 

PREPARATION

Add everything into a blender or food processor and purée until smooth. 

 

Taco sauce is ready to use immediately, or may be stored in the fridge for up to 7 days.

 

NOTES & TIPS

  • Great condiment to serve with tacos, tostadas, tortillas, sautéed greens, or eggs. Also use this sauce in my “Mexican Taco Filling” recipe (page ##).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: ¾ cup (12 servings)

Serving size: 1 tablespoon

 

NUTRITIONAL DATA (per serving): 

Calories 49.5kcal (2%), Total Fat 4.9g (8%), Total Carbs 1.4g (0%), Protein 0.2g (0%), and Fiber 0.4g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Tartar Sauce 

Add a bit of low-sugar vinegar (such as apple cider vinegar) to this and you then have a quick salad dressing. 

 

INGREDIENTS 

  • ¾ cup “Mayo” (page ##), sugar-free avocado oil mayonnaise (such as Primal Kitchen Mayo), or egg-free autoimmune mayonnaise (find recipes at FurtherFood.com)
  • 2 tablespoons sugar-free pickle juice (naturally fermented, if possible) 
  • 2 tablespoons diced pickles (naturally fermented, if possible) 
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 teaspoon Sukrin Gold or other non-GMO, low-glycemic sweetener (optional) 

 

PREPARATION 

Mix everything together and enjoy!

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cup (16 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 87kcal (4%), Total Fat 9.5g (15%), Total Carbs 0.2g (0%), Protein 0.2g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Curry Paste

INGREDIENTS

  • 1 tablespoon mustard seeds or powder 
  • 1 tablespoon coriander seeds or powder 
  • 1 tablespoon cardamom seeds or powder 
  • 1 tablespoon (or a 1-inch chunk) peeled and grated fresh ginger or ¼ teaspoon dried ginger
  • 1 tablespoon (or a 2-inch chunk) peeled and grated fresh turmeric or ¼ teaspoon turmeric powder
  • ½ teaspoon ground black pepper 
  • ½ cup filtered water 
  • ¼ cup keto fat (see “How to Use Keto Fats” on page ##)
  • dried hot chilis, fermented hot sauce, red chili flakes, or cayenne powder, to taste (optional, but authentic)

 

PREPARATION

Roast the mustard, coriander, and cardamom seeds or powders in a pan on medium heat until fragrant, stirring constantly so they do not burn. 

 

Add ginger, turmeric, black pepper, water, and keto fat. Stir in as little or as much “heat” as you like (dried hot chilis, fermented hot sauce, red chili flakes, or cayenne powder), and warm everything through for a few minutes. 

 

Carefully add this warm mixture to a blender or food processor and purée until smooth. 

 

The curry paste is ready to use immediately, or may be stored in the fridge for up to 5 days.

 

NOTES & TIPS

  • This curry paste can be used for my “Indian Curry” (page ##), and also tastes great poured over sautéed greens.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cup (16 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 36kcal (2%), Total Fat 3.7g (6%), Total Carbs 1g (0%), Protein 0.2g (0%), and Fiber 0.4g (2%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Easy Hollandaise 

Great fatty sauces make almost anything keto. Your food doesn’t have to be dripping in fat if it is COVERED in fat–ha! Keto should be better than regular food–just watch how the French eat.

 

INGREDIENTS 

  • 3 farm-fresh, pasture-raised egg yolks* 
  • ⅓ cup lemon juice (or ¼ cup of a preserved lemon) 
  • 1 cup liquid/melted keto fat (such as high oleic sunflower oil, algae oil, melted butter, ghee, or coconut oil) (see “How to Use Keto Fats” on page ##) 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ teaspoon ground black pepper 

 

OPTIONAL 

 

PREPARATION 

Put egg yolks and lemon juice in a food processor. 

 

While the food processor is running, SUPER SLOWLY drizzle in keto fat in a tiny stream. 

 

Then add salt and pepper (and any optional ingredients, if using). 

 

Blend until warm and serve immediately, or store in a glass canning jar in the fridge.

 

NOTES & TIPS

  • * If you don’t have access to good pastured, farm-raised eggs use the recipe Pasteurized Eggs on page 16 to pasteurize raw eggs from the store.
  • Reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • I used to warm this up before serving over meat, eggs, and veggies, but now I don’t even bother. Just spoon the sauce over something hot, such as my “Fried Greens” (page ##) or “Deep-Fried Poached Eggs” (page ##), and voila! 
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1.5 cups (24 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 94.2kcal (5%), Total Fat 10.6g (16%), Total Carbs 0.3g (0%), Protein 0.3g (1%), and Fiber 0g (0%)  

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Poppy Seed Dressing 

My nieces were addicted to Brianna’s Poppy Seed dressing, but it was a sugar bomb! So I had to re-create a special recipe just for them. 

 

INGREDIENTS 

  • 1 cup liquid keto fat (such as olive oil) (see “How to Use Keto Fats” on page ##)
  • 2 farm-fresh, pasture-raised egg yolks* 
  • 2 tablespoons filtered water (may omit but won’t be as creamy) 
  • ¼ cup low-sugar vinegar (such as apple cider vinegar) 
  • 2 tablespoons green, white, or yellow onion 
  • 2 tablespoons poppy seeds 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener, or more to taste

 

PREPARATION

Blend everything but the keto fat together in a food processor. 

 

With the food processor on low speed, SLOWLY drizzle in the liquid keto fat. (If you add it too quickly the dressing will break/separate.) 

 

The mixture should be thick and creamy. If not, don’t be dismayed. Dump it all into another container and put one tablespoon of water and one egg yolk in the food processor and SLOWLY drizzle in the mixture that separated. 

 

Store in a glass canning jar and keep refrigerated for up to 1 week.

 

NOTES & TIPS

  • *If you can’t do eggs, and want it to be creamy, add 1 tablespoon of sugar-free mustard instead of the egg yolks.
  • Balsamic vinegar is very high in sugar, but if you want the flavor, simply mix a splash of it with the low-sugar vinegar.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1.5 cups (24 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 88.8kcal (4%), Total Fat 9.8g (15%), Total Carbs 0.3g (0%), Protein 0.4g (1%), and Fiber 0.2g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Creamy Dressing 

I bring this everywhere with me. If you need to get the fats up, use it as a dipping sauce and dip leafy veggies, asparagus, or cucumbers in this or pour over veggies to make the ratios more therapeutic keto. Includes options to create Asian, Mexican, and Italian versions. 

 

INGREDIENTS 

  • 1 tablespoon (or a 1-inch chunk) grated fresh ginger or ¼ teaspoon dried ginger 
  • 2 tablespoons of COLD filtered water 
  • 3 farm-fresh, pasture-raised egg yolks* or 1 tablespoon sugar-free mustard (may omit but won’t be as creamy) 
  • 1-2 big handfuls (about 1 cup) of herbs and/or leafy greens (such as parsley, cilantro, oregano, thyme, kale, spinach, chard, arugula, mustard/radish/beet greens, etc)
  • 1-2 green onions, 1 shallot, or 1 clove garlic
  • 1 teaspoon of pink Himalayan salt or Redmond’s Real Salt
  • 2 cups keto fat (such as olive oil) (see “How to Use Keto Fats” on page ##)
  • ½ cup low-sugar vinegar (such as apple cider vinegar)
  • ½ teaspoon ground black pepper (or fermented hot sauce, red chili flakes, or cayenne powder to taste) (optional)

 

Asian version 

  • change vinegar: 2 tablespoons of coconut aminos with 6 tablespoons of low-sugar vinegar 
  • herbs: use cilantro (leaves and stems)
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

Mexican version 

  • substitute ginger with 1 tablespoon fresh oregano (or 1 teaspoon dried oregano)
  • add lime zest to taste 
  • herbs: cilantro (leaves and stems) 
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

Italian version

  • omit ginger 
  • change vinegar: 2 tablespoons of balsamic vinegar with 6 tablespoons of low-sugar vinegar
  • herbs: ½ cup fresh parsley leaves (or 2 tablespoons dried), 1 tablespoon fresh oregano (or 1 teaspoon dried), and/or 1 tablespoon fresh thyme (or 1 teaspoon dried)

 

PREPARATION

Blend everything but the keto fat together in a food processor. 

 

While running the food processor on low, SLOWLY drizzle in the liquid keto fat. (If you add it too quickly the dressing will break/separate.) 

 

The mixture should be thick and creamy. If not, don’t be dismayed. Dump it all into another container and put one tablespoon of water and one egg yolk (or 1 tablespoon mustard) in the food processor and SLOWLY drizzle in the mixture that separated. 

 

Store in a glass canning jar and keep refrigerated for up to 5 days. (If frozen it will separate a bit, but still tastes great.)

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • Balsamic vinegar is very high in sugar, but if you want the flavor, simply mix a splash of it with the low-sugar vinegar.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

 

Makes: 2.5 cups (40 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 108.6kcal (5%), Total Fat 11.9g (18%), Total Carbs 0.2g (0%), Protein 0.2g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Salad Cream   

Salad cream is just mayo mixed with mustard, and a touch of sweetener. 

 

INGREDIENTS 

  • ½ cup “Mayo” (page ##), sugar-free avocado oil mayonnaise (such as Primal Kitchen Mayo), or egg-free autoimmune mayonnaise (find recipes at FurtherFood.com
  • ½ cup sugar-free mustard 
  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste 

 

PREPARATION 

Mix the mayo and mustard. 

 

Add a bit of sweetener to taste. 

 

Douse your salad generously. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cup (16 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 57.7kcal (3%), Total Fat 6.3g (10%), Total Carbs 0.1g (0%), Protein 0.1g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Herb Salad Dressing

Makes: 1.5 cups

Serving size: 1 tablespoon (15g)

 

BASE INGREDIENTS 

  • 1 cup liquid keto fat (see “How to Use Keto Fats” on page ##)
  • ¼ cup apple cider vinegar, white wine vinegar, or coconut vinegar (or fresh-squeezed lemon or lime juice) 
  • 1 clove garlic or 1 small shallot, in half 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 large handful (about 1 cup) herbs such as cilantro, basil, thyme, oregano, or parsley

 

OPTIONAL 

  • 1 tablespoon (or 1-inch chunk) grated fresh ginger or ¼ teaspoon dried ginger
  • To make it creamy: add a little sugar-free mustard (or yellow mustard powder), coconut flakes, mayonnaise (“Mayonnaise” (page ##), sugar-free avocado oil mayonnaise such as Primal Kitchen Mayo, or find recipes at FurtherFood.com for egg-free autoimmune mayonnaise), or 1 farm-fresh pasture-raised egg*

 

PREPARATION 

Add the base ingredients (and ginger, if using) to a food processor and combine. 

 

Alternatively, add the base ingredients (and ginger, if using) to a wide-mouth canning jar, and puree with an immersion blender.

 

Now, if you want to make this dressing creamy, add any of the optional creamy ingredients and process/blend again to combine.

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • Balsamic vinegar is very high in sugar, but if you want the flavor, simply mix a splash of it with the low-sugar vinegar.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1.5 cups (24 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 80.7kcal (4%), Total Fat 9.1g (14%), Total Carbs 0.1g (0%), Protein 0g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Simple Dressing 

INGREDIENTS 

  • ½ cup liquid keto fat (such as olive oil) (see “How to Use Keto Fats” on page ##)
  • 2 tablespoons low-sugar vinegar (such as apple cider vinegar) 
  • pink Himalayan salt or Redmond’s Real Salt, to taste 
  • ground black pepper (or hot pepper flakes), to taste 
  • 1 teaspoon sugar-free mustard (it emulsifies the salad dressing and you won’t really taste it) 

 

OPTIONAL

  • minced shallot, garlic, and/or any herbs of your choice 

 

PREPARATION 

Add everything to a canning jar and shake to combine. Taste test, and adjust flavors as needed.

 

NOTES & TIPS

  • Balsamic vinegar is very high in sugar, but if you want the flavor, simply mix a splash of it with the low-sugar vinegar.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: about 1 cup (18 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 53.5kcal (3%), Total Fat 6.1g (9%), Total Carbs 0g (0%), Protein 0g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Asian Nut Salad Dressing 

INGREDIENTS 

  • 1 cup liquid keto fat (see “How to Use Keto Fats” on page ##)
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ cup cilantro leaves and stems (or more to taste) 
  • ¼ cup “Nut Butter” (page ##) 
  • 1 tablespoon coconut aminos 
  • 1 clove garlic, 1 green onion, or 1 shallot 
  • ½ tablespoon (or a ½-inch chunk) grated fresh ginger or ⅛ teaspoon dried ginger 
  • 1 teaspoon sugar-free mustard 
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste (optional) 

 

PREPARATION 

Add all ingredients to a blender or food processor and enjoy!

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1.5 cups (24 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 92.7kcal (5%), Total Fat 10.1g (16%), Total Carbs 0.6g (0%), Protein 0.1g (0%), and Fiber 0.1g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Lazy Salad Dressing

INGREDIENTS

  • 1 cup “Herb Puree and Chimichurri” (page ##)
  • 1 cup “Mayo” (page ##), sugar-free avocado oil mayonnaise (such as Primal Kitchen Mayo), or egg-free autoimmune mayonnaise (find recipes at FurtherFood.com)
  • 2 tablespoons low-sugar vinegar (such as apple cider vinegar), or more to taste (see note)
  • 1 tablespoon sugar-free mustard
  • 1 clove garlic or 1 tablespoon chopped shallot (optional)

 

PREPARATION

Mix and match ingredients to create easy salad dressings. Whisk together by hand, or pulse in a food processor to combine. Here are some base ideas to get you started:

 

  • Herb Puree and Chimichurri + mayonnaise + vinegar
  • Herb Puree and Chimichurri + vinegar 
  • Herb Puree and Chimichurri + vinegar + mustard
  • Mayonnaise + mustard + vinegar 

 

NOTES & TIPS

  • Balsamic vinegar is very high in sugar, but if you want the flavor, simply mix a splash of it with the low-sugar vinegar. Also, the vinegar may be substituted entirely with lemon or lime juice, food-grade essential oil, or extract.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 cups (8 servings)

Serving size: ¼ cup

 

NUTRITIONAL DATA (per serving): 

Calories 362.3kcal (18%), Total Fat 39.4g (61%), Total Carbs 0.5g (0%), Protein 0.6g (1%), and Fiber 0.1g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Dairy-Free Parmesan Cheese 

INGREDIENTS 

 

PREPARATION 

Put ingredients into a food processor and pulse until the mixture resembles grated Parmesan cheese.

 

Store in a glass canning jar and refrigerate for up to 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: ¾ cup (12 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 42.5kcal (2%), Total Fat 3.8g (6%), Total Carbs 1.3g (0%), Protein 0.8g (2%), and Fiber 0.7g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Nut Cheese 

I searched high and low for a cheese in the store that was dairy-free, organic, free of vegetable oils, emulsifiers, and chemical preservatives. I finally gave up and made my own. It was much easier than I thought! My husband and I really enjoy this cheese with my “Nut Flour Crackers” (page ##) and on pizzas (see “Nut Flour Mini Pizza Crusts” on page ##, “Pizza Crust” on page ##, or “Paleo NY Pizza Crust” on page ##). 

 

INGREDIENTS 

  • 1 cup pili nuts or raw macadamia nuts (must be a nut without a skin for a smooth consistency) 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt, plus more for soaking 
  • 4 tablespoons keto fat (such as olive oil) (see “How to Use Keto Fats” on page ##) 
  • 4 teaspoons low-sugar vinegar (such as apple cider vinegar), lime juice, or lemon juice 

 

OPTIONAL

Either add into the mixture before blending or make a cheese ball later and roll it in these seasonings (fresh is best): 

  • rosemary, thyme, parsley, and/or garlic 
  • oregano, cilantro, and/or garlic 
  • hot pepper flakes or cracked black pepper 

 

PREPARATION 

Place nuts in a large canning jar, fill with filtered water and a pinch of salt, and soak overnight. 

 

After soaking, strain the nuts and rinse until the water runs clear.

 

Put the nuts, salt, keto fat, vinegar, and any spices, if desired, in a food processor or blender. Purée until smooth. 

 

Store in the refrigerator for up to 5 days or freeze for later.

 

Feta-style Variation: 

Spread mixture onto a stainless-steel baking sheet lined with unbleached parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Bake at 300°F until crumbly like feta cheese.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: ¾ cup (12 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 114.5kcal (6%), Total Fat 12.2g (19%), Total Carbs 1.3g (0%), Protein 0.7g (1%), and Fiber 1g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Zucchini Cheese 

Another option for making this recipe is to use cauliflower. Thanks for the inspiration Liz! Adapted to be lower carb from I Eat Real Food

 

INGREDIENTS 

  • 4 cups peeled and chopped zucchini or cauliflower florets 
  • ¾ cup filtered water, for steaming
  • 3-4 tablespoons keto fat such as coconut oil, olive oil, or ghee (see “How to Use Keto Fats” on page ##)
  • 3-4 tablespoons lemon juice or apple cider vinegar 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt, or to taste 
  • ½ teaspoon garlic powder
  • 1–2 tablespoons onion powder
  • 2 tablespoon nutritional yeast 
  • 6 tablespoons gelatin such as Vital Proteins or Great Lakes Beef Gelatin (see “Yes Foods” list on page ##) 

 

OPTIONAL

  • 1 tablespoon minced fresh herbs or 1 teaspoon dried herbs such as basil, oregano, parsley, or dill
  • ¼ teaspoon ground turmeric (for color)
  • 1 dairy-free probiotic capsule

 

PREPARATION 

Bring water to a boil in a small saucepan. Add the zucchini or cauliflower. Cover and simmer on medium-low heat for 5 to 8 minutes. Drain off the water completely. 

 

Add your steamed vegetables to a blender with the keto fat, lemon juice/apple cider vinegar, salt, garlic powder, onion powder, and nutritional yeast. Add the turmeric and/or herbs, if using. Blend on high until smooth. 

 

Reduce the blender speed to low and sprinkle in the gelatin. Then, quickly blend on high to make sure everything is incorporated.

 

If adding a probiotic capsule, wait for the mixture to cool to the touch in the blender, then add the capsule and blend on low to combine. 

 

Pour into a 9 x 11-inch pan and refrigerate for at least 3 hours to set. To speed up the setting process, freeze the pan for 20 minutes first, then transfer to the refrigerator. 

 

Once set, you can slice, dice, grate, or melt the cheese. 

 

Store securely wrapped or in an airtight glass container in the fridge. For the best flavor, enjoy within 7 days. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 234.4kcal (12%), Total Fat 14g (22%), Total Carbs 8.6g (3%), Protein 20.2g (40%), and Fiber 2.5g (10%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Bread

Coconut Flour Sandwich Buns 

 

INGREDIENTS 

  • ½ cup raw pecans or ¾ cup pili nuts or raw macadamia nuts
  • ¼ cup coconut flour 
  • ½ teaspoon baking powder 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 3 farm-fresh, pasture-raised eggs 
  • 1 cup liquid keto fat, melted solid keto fat, or a mix (see “How to Use Keto Fats” on page ##)
  • ½ cup filtered water 

 

OPTIONAL 

  • 1 clove garlic and 1 sprig rosemary, destemmed
  • 1 clove garlic and 1 green onion
  • 1 clove garlic and 3 sprigs oregano, destemmed
  • 1 clove garlic and 3 sprigs parsley, destemmed

 

PREPARATION 

Preheat oven to 350°F. 

 

In a food processor, pulverize the nuts with coconut flour, baking powder, and salt (and any optional ingredients). 

 

Add the eggs, keto fat, and water and then pulse until combined. 

 

Spoon the batter evenly into silicone bun molds (such as two of the 3-Cavity Disc Molds by Freshware). If you don’t have molds, turn canning jar rings upside down on a baking sheet lined with parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat) and fill with batter.  

 

Cook for 15 minutes or until a toothpick comes out clean. 

 

NOTES & TIPS

  • These buns are great to use for my “Keto Toast” (page ##) and “Keto Dairy-Free Grilled Cheese” (page ##) recipes!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 buns

Serving size: 1 bun

 

NUTRITIONAL DATA (per serving): 

Calories 523.7kcal (26%), Total Fat 53.4g (82%), Total Carbs 9.4g (3%), Protein 7.6g (15%), and Fiber 5.9g (24%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Best Ever Psyllium Sandwich Buns

I was on a quest in 2021 to create a better bread recipe that was less greasy and super low-carb. I modified my tortilla recipe, and this bread was the result. It is fluffy and soft in texture. 

INGREDIENTS

  • 1¼ cups nuts (pili nuts, raw macadamia nuts, raw pecans) or “Nut Flour” (page ##)
  • 2 packed tablespoons of Sukrin Gold or other non-GMO, low-glycemic sweetener (see note)
  • 3 tablespoons psyllium husk powder (see note)
  • 2 teaspoons aluminum-free baking soda
  • 1/2 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 2 teaspoons apple cider vinegar
  • 3 farm-fresh, pasture-raised egg whites
  • 1 cup just-boiled water

OPTIONAL

  • sprinkle with garlic and/or onion flakes before baking

PREPARATION

Preheat oven to 350°F.

In a food processor, combine the nuts or nut flour, sweetener, psyllium husk powder, baking soda, and salt. Add vinegar and egg whites, and pulse to combine. With the food processor running, carefully pour in the hot water. Do not overmix–just bring everything together into a gooey batter. 

Spoon the batter evenly into silicone bun molds (such as two of the 3-Cavity Disc Molds by Freshware) or create 6 mounds of batter on a greased baking sheet and flatten with a spatula until about ¾-inch thick.

Top with garlic and/or onion flakes, if desired, pressing them into the batter with a spatula.

Bake for 45 to 55 minutes, until dark golden brown. (They will puff up a lot in the oven and collapse when removed.) 

Serve immediately with the toppings of your choice, use for “Keto Toast” (page ##) (see note), or store in the fridge (for up to 5 days) until ready to eat. These buns also freeze well, for up to 3 months. (Slice before freezing, if desired. Or temper a frozen bun in the fridge for a few hours before slicing.) 

NOTES & TIPS

  • The sweetener is used to balance the bitter taste of the psyllium husk powder, not to sweeten the bread’s taste.
  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, prepare one of my other recipes instead. See “Tortillas” (page ##), “Burrito Wrap” (page ##), “Taco Shells, Tortillas, or Tostadas” (page ##), or “Veggie Tortillas” ( page ##).
  • The psyllium husk powder may cause your dough (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder. (I just tell my friends and family that it is like “blue corn”.)
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • When using for “Keto Toast” (page ##), make sure to keep the bun weighed down while toasting by placing a heavy pan on top. Alternatively, you can slice a cooled bun in half and place in a toaster or broiler. Keto breads stay moist in the middle, so toasting will bring out the best flavor and texture.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 buns

Serving size: 1 bun

 

NUTRITIONAL DATA (per serving): 

Calories 195.7kcal (10%), Total Fat 17.4g (27%), Total Carbs 9.3g (3%), Protein 3.6g (7%), and Fiber 8g (32%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Nut Flour

 

INGREDIENTS

 

PREPARATION

Pulverize nuts in a food processor until they look like coarse sand. 

 

Different nuts will result in different textures. Do not be afraid if the consistency is different from regular wheat flour; it will still behave as so! 

 

Careful: Over-processing will result in nut butter!

 

NOTES & TIPS

  • A food processor is the best tool for this recipe, but if all you have is a blender, make sure you stir (and scrape down the sides) frequently during the process.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##! 

 

Makes: 1 cup (1 serving)

 

NUTRITIONAL DATA (per serving): 

Calories789.8 kcal (39%), Total Fat 83.3g (128%), Total Carbs 15.2g (5%), Protein 8.7g (17%), and Fiber 9.5g (38%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Nut Flour Sandwich Buns 

This is one of my top three go-to recipes that I live by. You can use the same recipe to make sandwich bread, tortillas, hamburger buns, crackers, muffins, naan and more. 

 

Once a week, I make several batches and either freeze them or put in glass Tupperware. It can also be used to make all kinds of ‘bread’ products that actually taste good. It even makes a stellar batter for frying (see “Fish Sticks” on page ##, “Tempura Vegetables” on page ## or “Chicken-Fried Steak” on page ##. 

 

I order bulk plain sprouted pili nuts here. Alternatively, use the more expensive pili nut butter, another type of nut, such as raw organic macadamia or pecans or see my list of nuts under “Organic ‘Flours’ & Nuts” on page ##. The flavor of the bread changes completely with different nuts. If you’re metabolically stable and/or your labs are perfect, you can try organic almonds, but for 99% of all people trying to do therapeutic keto, almonds and almond flour are not recommended. 

 

Note: This recipe does not work well in a bread loaf pan. 

 

Nut Flour Sandwich Buns 

 

INGREDIENTS 

  • 6 farm-fresh, pasture-raised egg whites, at room temperature (see note)
  • 1 cup pili nuts (lowest carb) or raw macadamia nuts OR 1 cup “Nut Flour” (page ##)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if nuts are salted) 
  • ¼ cup heat stable liquid keto fat (see “How to Use Keto Fats” on page ##)

 

OPTIONAL 

  • add 2 teaspoons psyllium husk powder (see note)
  • mix in fresh and destemmed rosemary, oregano, and/or parsley and a garlic clove (A great way to add veggies and nutrients!) 
  • top with your choice of salt, pepper, onion powder, garlic powder, or Italian or Mexican herb blends 

 

PREPARATION 

Preheat oven to 350°F. 

 

In a food processor, combine the nuts or nut flour, salt, keto fat, and any optional herbs or garlic. Blend until paste-like, scraping down the sides and bottom of the bowl and pulsing again as needed. 

 

Put six egg whites into a stand mixer (or into a medium bowl and use a hand mixer). Blend until you have standing peaks. (You have achieved this when the mixture is glossy and the peak tips do not curl over, but rather stand up straight. Over and under mixing will cause the egg whites to separate.) 

 

Gently add the egg whites (and psyllium powder, if using) to the nut mixture in the food processor and pulse about three to five times until just BARELY combined, so as to not let the egg whites fall. Scrape down the sides of the food processor and gently stir a couple times to make sure everything is combined. (Sometimes the nut mixture can get stuck around the edges.) 

 

Spoon batter into silicone bun molds (such as two of the 3-Cavity Disc Molds by Freshware) to create six buns or “pieces of bread”. If you do not have molds, just line a large baking sheet with parchment paper and form the batter into 6 equal circles. 

 

If you didn’t add flavor to the inside of the batter, you can add spices as a topping. 

 

Bake for 30 minutes until golden.

 

NOTES & TIPS

  • Reserve the egg yolks from this recipe and use for “Dairy-Free Ice Cream or Popsicles” (page ##).
  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, prepare one of my other bread recipes instead. See “Coconut Flour Sandwich Buns” (page ##), “Flatbread or Naan” (page ##), or “Keto Yeast Bread” (page ##).
  • The psyllium husk powder may cause your dough (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder. (I just tell my friends and family that it is like “blue corn”.)
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • This recipe does not work well in a bread loaf pan.
  • If you prepare the batter with only 2 tablespoons of keto fat, you can use it to make “Nut Flour Mini Pizza Crusts” (page##).
  • These buns are great to use for my “Keto Toast” (page ##) and “Keto Dairy-Free Grilled Cheese” (page ##) recipes!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 buns

Serving size: 1 bun

 

NUTRITIONAL DATA (per serving): 

Calories 374.9kcal (19%), Total Fat 38.1g (59%), Total Carbs 5.3g (2%), Protein 6.2g (12%), and Fiber 3.8g (15%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Nut Flour Crackers 

Prepare the batter for “Nut Flour Sandwich Buns” (page ##). Spread the batter on a large baking sheet lined with unbleached parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Bake at 350°F until golden brown and crispy (about 25-30 minutes). Cut into 6 squares, let cool, and enjoy. 

 

Makes: 6 crackers

Serving size: 1 cracker

 

NUTRITIONAL DATA (per serving): 

Calories 374.9kcal (19%), Total Fat 38.1g (59%), Total Carbs 5.3g (2%), Protein 6.2g (12%), and Fiber 3.8g (15%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Nut Flour Muffins 

Prepare the batter for “Nut Flour Sandwich Buns” (page ##). Divide the batter into a muffin pan with unbleached paper liners or a silicone muffin mold (such as the Medium 12-cup Mold by Freshware). Bake at 350°F for 15-20 minutes or until golden. 

 

Makes: 12 muffins

Serving size: 1 muffin

 

NUTRITIONAL DATA (per serving): 

Calories 187.4kcal (9%), Total Fat 19.1g (29%), Total Carbs 2.6g (1%), Protein 3.1g (6%), and Fiber 1.9g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Nut Flour Bagels 

Prepare the batter for “Nut Flour Sandwich Buns” (page ##). Divide the batter into silicone bagel molds (such as the 6-Cavity Silicone Donut or Bagel Pans by Hehali). Top with “everything bagel spices”, garlic powder, or salt, if desired. Bake at 350°F for 15-20 minutes or until golden. 

 

Makes: 6 bagels

Serving size: 1 bagel

 

NUTRITIONAL DATA (per serving): 

Calories 374.9kcal (19%), Total Fat 38.1g (59%), Total Carbs 5.3g (2%), Protein 6.2g (12%), and Fiber 3.8g (15%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

NY Keto Bagels 

INGREDIENTS 

 

OPTIONAL

  • top with “everything bagel spices” (white and black sesame seeds, poppy seeds, garlic and onion flakes, and coarse salt)

 

PREPARATION 

Preheat oven to 400°F and move the rack to the notch above the middle. 

 

In a double boiler over medium heat, melt together the cheeses, stirring often. 

 

If using whole nuts, first grind them in a food processor until they resemble a coarse flour. 

 

To the nut flour, add bone broth protein powder (or more nuts), baking powder, and salt. Pulse to thoroughly combine. 

 

Now, add the melted cheese and pulse again. Put mixture into the freezer for 5 minutes. 

 

Remove the dough from the freezer, and divide into four equal pieces. Roll each piece into a log about 5 inches long. If desired, roll logs in ‘everything bagel’ spices until stuck on all sides.

 

Make the logs into a circle (bagel) and place on a parchment paper-lined baking sheet. 

 

Bake for 15 minutes or until golden brown. Cool before serving. 

 

Store bagels in a paper bag that is wrapped in a plastic bag and keep refrigerated.

 

NOTES & TIPS

  • Serving suggestion: Split in half and toast in a skillet with 3 tablespoons of butter to bring the fats up and top with Green Valley organic, lactose-free cream cheese or raw goat cheese.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 bagels

Serving size: 1 bagel

 

NUTRITIONAL DATA (per serving): 

Calories 604.7kcal (30%), Total Fat 54.4g (84%), Total Carbs 10.2g (3%), Protein 29g (58%), and Fiber 3.6g (14%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Flatbread or Naan 

Prepare batter from “Nut Flour Sandwich Buns” (page ##) as directed. Spoon the batter in 6 equal portions onto a baking sheet lined with parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Shape each portion into a 4-inch circle. Top with “everything bagel spices”, garlic powder, or coarse salt, if desired. Bake at 350°F for 25 minutes, until golden brown around the edges and the entire bottom has browned nicely. Garnish with Green Valley organic, lactose-free cream cheese or raw goat cheese.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 pieces

Serving size: 1 piece

 

NUTRITIONAL DATA (per serving): 

Calories 374.9kcal (19%), Total Fat38.1 g (59%), Total Carbs 5.3g (2%), Protein 6.2g (12%), and Fiber 3.8g (15%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Keto Yeast Bread 

INGREDIENTS 

  • ½ cup warm filtered water in pre-warmed glass 
  • 1 tablespoon active dry yeast 
  • 3 cups nuts (pili nuts, raw macadamia nuts, or raw pecans) OR 3 cups “Nut Flour” (page ##) 
  • ¾ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 tablespoon baking powder 
  • 4 farm-fresh, pasture-raised eggs 
  • 2 teaspoons apple cider vinegar 

 

OPTIONAL 

  • ½ teaspoon garlic or onion powder or flakes
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste 
  • 2 teaspoons chopped herbs (such as parsley or oregano)

 

PREPARATION 

Preheat the oven to the lowest setting. (Often this is 170°F.) When up to temperature, turn the oven off and keep the door closed to maintain the warmth. 

 

Add yeast to the warm water (in a pre-warmed glass) and combine. Let sit for 5–10 minutes, until foamy. 

 

While waiting for the yeast to bloom, purée the nuts or nut flour, salt, baking powder, eggs, and apple cider vinegar in a food processor. 

 

Add the foamy yeast/water mixture and pulse to combine. 

 

Spread batter into a heavily greased or parchment paper-lined loaf pan or into greased silicone bun molds (such as two of the 3-Cavity Disc Molds by Freshware). If you don’t have a loaf pan or molds, turn canning jar rings upside down on a baking sheet lined with parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat) and fill with batter. 

 

Top with any optional herbs and spices, and put into the pre-warmed (now turned off) oven for the dough to rise. (This can be for 10 minutes if you are in a rush, but leaving it to rise for 30 minutes to an hour will result in lighter-density bread.)

 

When dough has risen, reset your oven to 350°F. For a loaf, bake for 60 minutes. For buns, bake for 15-20 minutes. Let cool completely before removing from pan/molds. 

 

Store in fridge, or slice and freeze for later.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

 

NUTRITIONAL DATA (per serving): 

Calories 488.1kcal (24%), Total Fat 48.8g 75(%), Total Carbs 10.1g (3%), Protein 8.8g (18%), and Fiber 6.5g (26%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Ultra Low-Carb Loaf Bread

Don’t let the pork rinds fool you. I really don’t like them at all, when eaten on their own, but this bread is not only the easiest to make and the lowest carb, it is also one of the best in flavor.

 

INGREDIENTS

  • 10 farm-fresh, pasture-raised eggs, beaten
  • 4 cups sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins)
  • 2 teaspoons baking powder
  • 1 teaspoon aluminum-free baking soda
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if pork rind crumbles are salted)

 

OPTIONAL

  • Rosemary loaf (my personal favorite): 1 tablespoon minced fresh rosemary (or 1 teaspoon dried) 
  • Sweet Hawaiian loaf: ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener 
  • Italian loaf: 1 teaspoon garlic powder, 1 teaspoon onion powder, and 1 tablespoon minced fresh parsley (or 1 teaspoon dried)

 

PREPARATION

Preheat oven to 350°F. 

 

Mix all ingredients together in a large bowl. Spoon dough into an ungreased glass 5 x 9-inch loaf pan. 

 

Bake for 1 hour. For best results, let cool completely before slicing. 

 

NOTES & TIPS

  • Use a slice of this bread for “Keto Toast” (page ##) to add even more flavor.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 15 slices (15 servings)

Serving size: 1 slice

 

NUTRITIONAL DATA (per serving): 

Calories 169.9kcal (8%), Total Fat 10.8g (17%), Total Carbs 0.8g (0%), Protein 18.6g (37%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

French Toast Loaf Bread

INGREDIENTS

  • 10 farm-fresh, pasture-raised eggs, beaten
  • 4 cups sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins)
  • 2 teaspoons baking powder
  • 1 teaspoon aluminum-free baking soda
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if pork rind crumbles are salted)
  • 2 tablespoons ground cinnamon
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener 

 

PREPARATION

Preheat oven to 350°F. 

 

Mix all ingredients together in a large bowl. Spoon dough into an ungreased glass 5 x 9-inch loaf pan. 

 

Bake for 1 hour. For best results, let cool completely before slicing. 

 

NOTES & TIPS

  • This is delicious as is, or when used for “Keto Toast” (page ##). It is also a fun option for “Keto Dairy-Free Grilled Cheese” (page ##).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 loaf with 15 slices (15 servings)

Serving size: 1 slice

 

NUTRITIONAL DATA (per serving): 

Calories 172.5kcal (9%), Total Fat 10.8g (17%), Total Carbs 1.7g (1%), Protein 18.6g (37%), and Fiber 0.6g (2%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Nut Flour Tortillas 

Prepare batter from “Nut Flour Sandwich Buns” (page ##). Spread the mixture onto a baking sheet lined with parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat) and form into desired tortilla shapes. Bake at 300°F for 15-20 minutes until golden around the edges and brown on the bottom, but not browned fully on top (time depends on the size of the tortilla). Cool a bit before serving. 

 

Makes: 6 tortillas

Serving size: 1 tortilla

 

NUTRITIONAL DATA (per serving): 

Calories 374.9kcal (19%), Total Fat 38.1g (59%), Total Carbs 5.3g (2%), Protein 6.2g (12%), and Fiber 3.8g (15%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Veggie Tortillas 

INGREDIENTS 

  • 4 medium zucchinis, chopped (about 4 cups) (also works with radish, kohlrabi or turnip) 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 farm-fresh, pasture-raised egg 
  • 1 tablespoon coconut flour or 1 teaspoon psyllium husk powder (see note) or 1 teaspoon konjac powder or 2 tablespoons sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins
  • ground black pepper (or hot pepper), to taste 

 

Optional

 

PREPARATION 

In a food processor, puree the zucchini with salt. (If you don’t have a food processor, grate the zucchini and sprinkle with ½ teaspoon salt.) 

 

Put the zucchini/salt mixture in a colander over the sink and let rest for ten minutes. Remove the water by pushing on it with your hands. Place drained mixture into a mixing bowl or back in the food processor.

 

Add the egg, coconut flour/psyllium husk powder/konjac powder/pork rind crumbles, pepper, and cheese, if using. Mix together by hand or pulse in the food processor to combine.

 

Place handfuls (about ¼ cup) of mixture on a baking sheet lined with parchment paper. Spread out each tortilla with your fingers. 

 

Bake at 350°F for 12-15 minutes until golden brown. Let cool before removing from baking sheet. 

 

NOTES & TIPS

  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, prepare this recipe using the coconut flour, konjac powder, or pork rind crumbles.
  • The psyllium husk powder may cause your dough (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder. (I just tell my friends and family that it is like “blue corn”.)
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 tortillas

Serving Size: 1 tortilla

 

NUTRITIONAL DATA (per serving): 

Calories 55.7kcal (3%), Total Fat 3.6g (6%), Total Carbs 2.8g (1%), Protein 3.4g (7%), and Fiber 1.2g (5%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Egg-Free Dairy-Free Tortillas

I have missed tortillas WAY more than bread over the past several years. Store-bought low-carb tortillas (such as Siete) are not organic and very high in carbs. And when my DNA showed that I could not do dairy, this made many keto tortilla recipes unacceptable. After hundreds of attempts, I have finally succeeded in a recipe that I love, my family loves, and even my cat sampled (see photo). 

INGREDIENTS

  • 2 cups raw macadamia nuts or 2 cups “Nut Flour” (page ##)
  • 6 tablespoons psyllium husk powder (see note)
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 cup filtered, just-boiled water

PREPARATION

Place macadamia nuts in a food processor and pulse until broken up into little pieces, but not yet nut butter. Add psyllium husk powder and salt, and pulse until just combined. (Do not overmix!) 

While the food processor is running, SLOWLY drizzle in hot water through the hole on the top. The dough should start collecting into a lump the size of a baseball. Stop processing and scrape down the sides, as needed. (This will help to keep your food processor’s motor from working too hard and failing.) Once the dough ball comes together, turn off the food processor, and let the dough rest for a few minutes.

Meanwhile, warm a greased frying pan or cast iron tortilla skillet over medium heat. Divide the dough in half, then in half again, and then in half again to create 8 balls. 

Place a dough ball between two sheets of parchment paper and use a tortilla press or rolling pin to form a 6-inch circle. Remove the top sheet of parchment paper, bring the bottom sheet over to the stove, and flip the dough onto your warmed frying pan or tortilla griddle. Carefully peel away the parchment paper and cook for 1 to 2 minutes on each side or until polka dots of golden brown appear. Repeat the process with the remaining dough balls.

Fill tortillas with your favorite toppings and enjoy! I love them with “Shredded Beef” (page ##) or “Pulled Pork” (page ##), “Salsa” (page ##), “Coleslaw or Taco Slaw” (page ##), fermented hot sauce, and fresh cilantro.

Store cooked tortillas in the fridge and eat within 5 days, or freeze.

NOTES & TIPS

  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, prepare one of my other recipes instead. See “Nut Flour Tortillas” (page ##), “Burrito Wrap” (page ##), “Taco Shells, Tortillas, or Tostadas” (page ##), or “Veggie Tortillas” (page ##).
  • The psyllium husk powder may cause your dough (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder. (I just tell my friends and family that it is like “blue corn”.)
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • You can also make chips from this recipe–see “Egg-Free Dairy-Free Tortilla Chips” (page ##).
  • After you have prepared these tortillas, be sure to wash your food processor as soon as possible. When the dough dries, it gets as hard as cement!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 8 tortillas 

Serving size: 1 tortilla

 

NUTRITIONAL DATA (per serving): 

Calories 274.3kcal (14%), Total Fat 25.4g (39%), Total Carbs 13.6g (5%), Protein 2.6g (5%), and Fiber 11.9g (48%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Egg-Free Dairy-Free Tostadas

Prepare “Egg-Free Dairy-Free Tortillas” (page ##) as directed, but cook the tortillas for longerabout 5 minutes on each side–to create tostadas. (Watch them carefully to avoid burning!) Alternatively, deep fry each tortilla in ½-inch of heat-stable keto fat until crispy on each side. Enjoy immediately with your favorite toppings, or store in the fridge for up to 5 days.

NOTES & TIPS

  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, prepare one of my other recipes instead. See “Egg-Free Dairy-Free Tortillas” (page ##), “Burrito Wrap” (page ##), “Taco Shells, Tortillas, or Tostadas” (page ##), or “Veggie Tortillas” ( page ##).
  • The psyllium husk powder may cause your dough (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder. (I just tell my friends and family that it is like “blue corn”.)
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 8 tostadas

Serving size: 1 tostada

 

NUTRITIONAL DATA (per serving): 

Calories 274.3kcal (14%), Total Fat 25.4g (39%), Total Carbs 13.6g (5%), Protein 2.6g (5%), and Fiber 11.9g (48%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Taco shells, Tortillas, or Tostada 

INGREDIENTS 

  • ¼-inch thick slices (or about 2 ounces, grated) of your favorite hard cheese (such as Parmesan, Romano, manchego or cheddar) 

 

PREPARATION 

Heat cast iron pan on medium until warm. 

 

Arrange cheese in a nice circle just a bit smaller than the tortilla you want. (Don’t go too big!) 

 

Let the cheese melt until crispy around the edges and a spatula can lift the side. 

 

Flip it and cook for just a few seconds on the second side. 

 

Remove and mold into a taco shell (by placing it over a glass) or just keep flat for a tostada or tortilla. 

 

Fill with your favorite fixings and enjoy! 

 

NOTES & TIPS 

  • If you prefer a softer shell, tortilla, or tostada, don’t flip.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##! 

 

Makes: 1 shell, tortilla, or tostada

Serving size: 1 shell, tortilla, or tostada

 

NUTRITIONAL DATA (per serving): 

Calories 222.3kcal (11%), Total Fat 14.2g (22%), Total Carbs 1.8g (1%), Protein 20.3g 41(%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Burrito Wrap 

These nut-free and dairy-free tortillas are great for enchiladas or making a burrito. If you don’t have nuts or can’t eat nuts, you can make two quick tortillas with the following method: 

 

INGREDIENTS 

  • 3 farm-fresh, pasture-raised eggs 
  • 1 teaspoon coconut flour (or konjac powder) 
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper (or hot pepper), to taste 

 

PREPARATION 

Thoroughly whisk eggs with flour, salt, and pepper. 

 

Pour half of the mixture into a cast iron tortilla skillet or a 10 to 12-inch skillet on medium heat and rotate the pan around quickly to spread the mixture wall to wall. MOVE FAST! 

 

Use a big spatula to flip when slightly golden. Repeat with the remaining half of the mixture. Enjoy immediately, or store in the fridge for up to 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 wraps

Serving size: 1 wrap

 

NUTRITIONAL DATA (per serving): 

Calories 95.7kcal (5%), Total Fat 6.2g (10%), Total Carbs 2.4g (1%), Protein 9.2g (18%), and Fiber 0.5g (2%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Fast Crepe Wrap

I use this easy crepe as a wrap around almost anything you can imagine!

 

INGREDIENTS

  • 2 farm-fresh, pasture-raised eggs
  • 1 teaspoon coconut flour
  • pinch of pink Himalayan salt or Redmond’s Real Salt
  • 2 tablespoons heat-stable keto fat (such as butter, ghee, or avocado oil), for frying (see “How to Use Keto Fats” on page ##)

 

OPTIONAL

  • ¼ cup fresh herbs, destemmed and chopped (such as cilantro, basil, tarragon, oregano, thyme, or parsley)

 

PREPARATION

In a food processor, pulse together the eggs, coconut flour, salt, and fresh herbs, if using. This will create a thin batter.

 

Grease a frying pan, crepe pan, or cast iron tortilla skillet with the keto fat and warm up on medium heat. Carefully pour the batter onto the pan, then quickly tip the pan in every direction to spread the mixture evenly in a very thin layer. Cook for 1 to 2 minutes on one side (or until set), then flip and cook the other side for about 30 seconds (or until set). Careful not to overcook the crepe, which will result in a rubbery texture.

 

Enjoy immediately (see suggestions below), or store in the fridge for up to 5 days.

 

NOTES & TIPS

  • Serve alongside a casserole, wrap up a salad, make a sandwich, use as a spring roll or burrito wrap, or fill with “Chocolate Sauce” (page ##) or “Caramel Sauce” (page ##). 
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 crepe (1 serving)

 

NUTRITIONAL DATA (per serving): 

Calories 339.2kcal (17%), Total Fat 31.9g (49%), Total Carbs 3.5g (1%), Protein 12.5g (25%), and Fiber 0.8g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Savory Pot Pie Crust 

INGREDIENTS 

 

PREPARATION 

If using whole nuts, first put them in a food processor and pulse until ground into a coarse flour. 

 

To the nut flour, add pork rinds and pulse until combined. 

 

Add two eggs and pulse again to mix. 

 

Roll dough between two sheets of parchment paper. (It should not stick too much but if it is too wet, add a touch more nut flour or pork rinds. If it is too dry, add a teaspoon of filtered water until you can roll it.) 

 

Take the top sheet of parchment off and flip the crust onto your beef stew, chicken pot pie filling, or shepherd’s pie.

 

Bake at 350°F for 45 minutes. 

 

Alternatively, bake the crust alone on a baking sheet lined with unbleached parchment paper for 15 minutes until golden brown, and then use to top your recipe.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 crust (6 slices)

Serving size: 1 slice

 

NUTRITIONAL DATA (per serving): 

Calories 380kcal (19%), Total Fat 28.7g (44%), Total Carbs 3g (1%), Protein 24.7g 49(%), and Fiber 2g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

 

Sides

French Onion Dip 

INGREDIENTS 

 

OPTIONAL

  • onion powder, to taste
  • garlic powder, to taste
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener

 

PREPARATION 

Combine all ingredients and enjoy. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cup (16 servings)

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 78kcal (4%), Total Fat 7.3g (11%), Total Carbs 1.5g (0%), Protein 1.8g (4%), and Fiber 0.5g (2%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Guacamole

INGREDIENTS

  • 1 avocado, sliced into pieces
  • ½ cup keto fat such as olive oil (see “How to Use Keto Fats” on page ##)
  • 1 teaspoon finely chopped green onion or shallot
  • 2 tablespoons fresh lime juice or apple cider vinegar
  • pink Himalayan salt or Redmond’s Real Salt, to taste

 

OPTIONAL

  • fermented hot sauce, red chili flakes, cayenne powder, or chopped jalapeño, to taste
  • chopped fresh cilantro, to taste

 

PREPARATION

Add all ingredients to a bowl and mash to combine.

 

Serve with “Nut Flour Crackers” (page ##), “Salsa” (page ##), and a bit of Green Valley organic, lactose-free cream cheese or raw goat cheese.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 178.8kcal (9%), Total Fat 19.2g (30%), Total Carbs 3.5g (1%), Protein 0.7g (1%), and Fiber 2.4g (9%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Noodle Zoodles 

INGREDIENTS 

  • 6–8 tablespoons keto fat (see “How to Use Keto Fats” on page ##)
  • 2 cups spiralized veggies (such as zucchini, daikon radish, broccoli stem, cauliflower stem, kohlrabi, or celeriac) 
  • pink Himalayan salt or Redmond’s Real Salt, to taste 
  • ground black pepper, to taste

 

OPTIONAL

  • fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • top with “Meatballs” (page ##)

 

PREPARATION 

Sauté spiralized veggies in a pan with keto fat. 

 

Add salt and pepper (and optional spice, if using) to taste. 

 

Delicious as is, or place zoodles directly into a prepared sauce and cook for a bit to develop. Top with meatballs, if desired.

 

NOTES & TIPS

  • You can also use spaghetti squash instead of spiralized veggies, although the carbs will be higher.
  • For easy mac-n-cheese: Stir in “Dairy-Free Cream” (page ##), “Nut Cheese” (page ##), , raw goat cheese, or Green Valley organic, lactose-free cream cheese to the zoodle mixture.
  • Plain zoodles do not freeze well, but I have found if I mix them with a sauce first, they will reheat fine. (This makes a great grab-n-go meal when traveling!)
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 1031.7kcal (52%), Total Fat 110.3g (170%), Total Carbs 12.6g (4%), Protein 4.8g (10%), and Fiber 4.1g (16%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Kathleen’s Summer Butter Noodles

INGREDIENTS

  • ¼ cup heat-stable, neutral-flavored keto fat (such as avocado oil) (see “How to Use Keto Fats” on page ##)
  • 2 tablespoons butter or ghee (for flavor)
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ teaspoon ground black pepper (or hot pepper flakes)
  • 1 teaspoon dried oregano or 1 tablespoon chopped fresh oregano
  • 1 garlic clove, minced (or more to taste)
  • 1 medium head of cabbage, slivered (see note)
  • 2 small vine-ripened tomatoes, chopped 

OPTIONAL

  • top with with “”Meatballs” (page ##)

PREPARATION

In a large stockpot on medium heat, warm together the keto fat, butter/ghee, salt, pepper, oregano, and garlic.

Turn the heat up to medium-high and add the cabbage to the stockpot, cooking until wilted but still crunchy. Towards the end, add chopped tomatoes.

NOTES & TIPS

  • To sliver cabbage: Slice in half, then in half again, then in halves again (8 sections). Remove the solid core part of each sliver, then slice into thin “noodles”. 
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 6 servings

NUTRITIONAL DATA (per serving): 

Calories 162.5kcal (8%), Total Fat 13.8g (21%), Total Carbs 10.4g (3%), Protein 2.3g (5%), and Fiber 3.9g (15%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Fried Greens 

INGREDIENTS 

  • 4 slices of raw bacon 
  • ¼ cup keto fat (see “How to Use Keto Fats” on page ##) 
  • 6 cups chopped leafy greens (such as chard, kale, spinach, arugula, bok choy, and/or beet, mustard, or radish greens–large stems removed)
  • pink Himalayan salt or Redmond’s Real Salt, to taste 
  • ground black pepper or hot pepper flakes, to taste
  • 4 farm-fresh, pasture-raised eggs
  • splash of filtered water 

 

OPTIONAL

  • 1 shallot, chopped (about 2 tablespoons)
  • 1-2 cloves garlic, chopped
  • top with “Easy Hollandaise” (page ##)

 

PREPARATION 

Chop bacon into small chunks and cook in keto fat until almost done. Add shallot and/or garlic, if using, and cook until soft. Add leafy greens, salt, and pepper, and cook until wilted. 

 

Make 4 holes in the mixture and crack 1 egg into each. Add a splash of water to the pan and then cover. Cook eggs for 3 to 5 minutes, or to your liking.

 

Top with hollandaise if desired. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##! 

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 226.1kcal (11%), Total Fat 20.2g (31%), Total Carbs 3.1g (1%), Protein 10g (20%), and Fiber 0.9g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Egg-Free Dairy-Free Tortilla Chips

Make these chips from scratch or from cooked tortillas you already have on hand.

INGREDIENTS

  • 1 batch “Egg-Free Dairy-Free Tortillas” (page ##), as raw dough or already cooked
  • heat-stable keto fat (such as high oleic sunflower oil, avocado oil, or lard), for frying

PREPARATION

From scratch: On medium heat, warm a heavy-bottomed stockpot or cast iron skillet with ½-inch of keto fat. Prepare the batter from “Egg-Free Dairy-Free Tortillas” (page ##) and form tortillas as directed. Slice tortillas into quarters and carefully place them into the hot oil. Deep fry the chips for a few minutes on both sides, until golden.

From cooked tortillas: On medium heat, warm a heavy-bottomed stockpot or cast iron skillet with ½-inch of keto fat. Slice tortillas into quarters and carefully place them into the hot oil. Deep fry the chips for 1 minute on each side, until golden.

Enjoy immediately, or store in the fridge for up to 5 days.

 

NOTES & TIPS

  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, prepare one of my other tortilla recipes instead. See “Nut Flour Tortillas” (page ##), “Burrito Wrap” (page ##), “Taco Shells, Tortillas, or Tostadas” (page ##), or “Veggie Tortillas” ( page ##).
  • The psyllium husk powder may cause your dough (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder. (I just tell my friends and family that it is like “blue corn”.)
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 32 chips (8 tortillas, cut into quarters)

Serving size: 4 chips (1 tortilla, cut into quarters)

 

NUTRITIONAL DATA (per serving): 

Calories 274.3kcal (14%), Total Fat 25.4g (39%), Total Carbs 13.6g (5%), Protein 2.6g (5%), and Fiber 11.9g (48%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Battered and Crusted Keto Fried Chips 

You can do this recipe without the batter and it is also yummy. This is a great way to get more fat into your veggies and minimize their glycemic response. 

 

INGREDIENTS 

  • broccoli stem, kohlrabi, cauliflower stem, zucchini, turnip, radish, eggplant, etc. (about ½-1 cup when cut)
  • 1 farm-fresh, pasture-raised egg, beaten 
  • batter from “Nut Flour Sandwich Buns” (page ##) or ½ ounce sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins)
  • ½ cup heat-stable keto fat (see “How to Use Keto Fats” on page ##)

 

PREPARATION 

Slice the veggies into ½-inch rounds or chunks. Beat the egg.

 

Dip veggies into the egg and then roll in bread batter or pork rind crumbles. 

 

Heat keto fat on medium heat. Carefully place the veggies into hot fat, and cook for 3 to 4 minutes or until golden.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 2505.9kcal (125%), Total Fat 269.9g (415%), Total Carbs 8.3g (3%), Protein 16.8g (34%), and Fiber 2.9g (12%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Veggie Chips 

INGREDIENTS 

  • 1 bunch leafy greens (in pieces, about 3 cups) such as chard, kale, spinach, mizuna, bok choy, beet greens, mustard greens, or radish greens 
  • 2 tablespoons heat-stable, liquid keto fat such as olive oil(see “How to Use Keto Fats” on page ##)
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ¼ teaspoon ground black pepper, red chili flakes, or cayenne powder

 

PREPARATION 

Line a stainless-steel baking sheet with unbleached parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Tear leafy greens into bite-sized pieces. Drizzle with keto fat and toss until greens are coated well. Sprinkle with salt and pepper. Bake at 350°F for 15 minutes, or until veggies are crispy. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 70.9kcal (4%), Total Fat 7.5g (11%), Total Carbs 1.4g (2%), Protein 0.9g (2%), and Fiber 1.3g (5%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

French Fries 

INGREDIENTS 

  • 1¼ cups slivered cauliflower or broccoli (stems) or kohlrabi, eggplant, zucchini 
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt, to taste
  • ¼ teaspoon ground black pepper, red chili flakes, or cayenne powder, to taste 
  • about 2 tablespoons heat-stable keto fat, for frying (see “How to Use Keto Fats” on page ##)

 

PREPARATION 

Cut veggies into french fry shapes (sticks or wedges). Fill a frying pan with keto fat ¼-inch deep and put on medium heat. Fry the veggies until crispy. Remove veggie fries from the pan, and dust with salt and pepper while still hot.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 266.4kcal (13%), Total Fat 28g (43%), Total Carbs 5.4g (2%), Protein 2.1g (4%), and Fiber 2.1g (9%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Roasted Veggies

INGREDIENTS

  • 1 cup bite-sized chunks of kohlrabi, radish, zucchini, eggplant, diakon, and/or turnips
  • 2 tablespoons heat-stable, liquid keto fat such as olive oil (see “How to Use Keto Fats” on page ##)
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ¼ teaspoon ground black pepper, red chili flakes, or cayenne powder

 

PREPARATION 

Place veggies on a stainless-steel baking sheet lined with unbleached parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Drizzle veggies with keto fat and toss until well-coated. Sprinkle with salt and pepper (or red chili flakes or cayenne powder).

 

Bake at 350°F for 15-30 minutes or until the veggies are crispy on the outside, but soft on the inside.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 277.9kcal (14%), Total Fat 28.2g (43%), Total Carbs 8.7g (3%), Protein 2.4g (5%), and Fiber 5g (20%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Tempura Vegetables 

INGREDIENTS

  • ½ cup cauliflower and/or broccoli chunks
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper (or hot pepper flakes), to taste
  • heat-stable keto fat, enough for frying (see “How to Use Keto Fats” on page ##)

For Batter

  • “Nut Flour Sandwich Buns” (page ##)

— OR —

PREPARATION

Option 1:

Coat veggies with “Nut Flour Sandwich Buns” batter. Deep-fry on medium heat for one minute on each side, then remove and dust with salt and pepper.

Option 2:

Whisk together one raw egg with salt and pepper. Dip veggies into egg mix, then roll in ½ cup of pork rind crumbles. Deep-fry on medium heat for one minute on each side, then remove and dust with salt and pepper.

NOTES & TIPS

  • Fry using a deeper pot to decrease potential grease splatter.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 254.8kcal (13%), Total Fat 16.2g (25%), Total Carbs 4g (1%), Protein 27.1g (54%), and Fiber 1.2g (5%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Veggie Rice or Mashed Potatoes

INGREDIENTS 

  • 8 tablespoons heat-stable keto fat (see “How to Use Keto Fats” on page ##)
  • 2 cups riced cauliflower, zucchini, kohlrabi, or daikon radish (for mashed potatoes, use chunks)
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper, to taste 

 

OPTIONAL

  • add 1 tablespoon organic coconut aminos for an Asian flair
  • add 2 cloves of roasted or sautéed garlic 

 

PREPARATION 

For rice: Warm the keto fat in a frying pan on medium heat. Add riced vegetables, salt, pepper, and coconut aminos or garlic (if using). Sauté for as long as you like–either al dente, perfecto, or crispy.

 

For mashed potatoes: Warm the keto fat in a frying pan on medium heat. Add vegetable chunks, salt, pepper, and coconut aminos or garlic (if using). Sauté until soft, then blend everything together until smooth. For a creamier texture, add “Dairy-Free Thick Cream” (page ##) to taste.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 cups (2 servings)

Serving size: 1 cup

 

NUTRITIONAL DATA (per serving): 

Calories 517.5kcal (26%), Total Fat 56.4g (87%), Total Carbs 7.5g (2%), Protein 2.9g (6%), and Fiber 3g (12%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Hash Browns

INGREDIENTS 

  • 6-8 tablespoons keto fat (see “How to Use Keto Fats” on page ##)
  • 2 cups grated zucchini, radish, turnip, or kohlrabi
  • 2 tablespoons chopped shallot, onion, or leek
  • 3 cloves garlic, minced
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper, red chili flakes, or cayenne powder, to taste

 

PREPARATION
Heat keto fat in a frying pan on medium. 

 

Add the vegetables to the pan and cook until desired crisp is achieved. 

 

Dust with salt and pepper while still hot.

 

NOTES & TIPS

  • If using butter, I like to brown it a bit first for more flavor.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 261.2kcal (13%), Total Fat 27.5g (42%), Total Carbs 4g (1%), Protein 1g (2%), and Fiber 0.9g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Home Fries

INGREDIENTS 

  • 6-8 tablespoons keto fat (see “How to Use Keto Fats” on page ##)
  • 2 cups cubed celeriac, pumpkin, Hubbard squash, radish, turnip, or kohlrabi
  • 2 tablespoons chopped shallot, onion, or leek
  • 3 cloves garlic, minced 
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper, red chili flakes, or cayenne powder, to taste

 

PREPARATION
Heat keto fat in a frying pan on medium. Add the vegetables to the pan and cook until desired crisp is achieved. Dust with salt and pepper while still hot.

 

NOTES & TIPS

  • To make cutting pumpkin or Hubbard squash easier, par-cook them whole in the oven until fork-tender.
  • If using butter, I like to brown it a bit first for more flavor.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 299.9kcal (15%), Total Fat 27.9g (43%), Total Carbs 12.8g (4%), Protein 2.7g (5%), and Fiber 5.2g (21%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Keto Stuffing 

Make the full stuffing recipe or use just the crisp croutons in your favorite stuffing recipe like normal breadcrumbs. 

 

INGREDIENTS 

  • 1 baked batch of “Coconut Flour Sandwich Buns” (page ##) or “Nut Flour Sandwich Buns” (page ##) 
  • ½ cup turkey or chicken “Bone Broth” (page ##) or filtered water 
  • ½ cup keto fat (such as butter/ghee) (see “How to Use Keto Fats” on page ##)
  • 1 stick of celery, diced 
  • 1 small onion, diced 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt (or to taste) 
  • ½ teaspoon black pepper (or to taste) 

 

Optional 

  • fermented hot sauce, red chili flakes, or cayenne powder, to taste 
  • ½ pound ground sausage  

 

PREPARATION 

Preheat oven to 350°F.

 

Cut sandwich buns into bite-sized chunks and place in a single layer on a large-rimmed baking sheet. Bake these croutons for about 20 minutes, tossing them around halfway through. While the croutons are baking, you can prepare the rest of the stuffing. 

 

If using sausage, brown the meat first by placing it in a large stockpot on medium heat and cooking until it has started to get crispy and the internal temperature reaches 165°F. (Using a large stockpot will allow you to fit everything else in.)

 

Add bone broth and keto fat and bring to a simmer. 

 

Next, add celery, onion, salt, and pepper (and any optional spicy ingredients). Remove from heat when the onions are translucent. 

 

Once croutons are done baking, add them to the stockpot and stir until everything is coated. 

 

Pour into a 9 x 13-inch baking dish and bake at 350°F for 30 minutes, or until stuffing is crunchy on top but still moist underneath. (Alternatively, you may refrigerate up to 5 five days until ready to heat and eat.) 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

 

NUTRITIONAL DATA (per serving): 

Calories 704.3kcal (35%), Total Fat 72.4g (111%), Total Carbs 11g (4%), Protein 8.7g (17%), and Fiber 6.2g (25%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Moroccan Veggies 

Serve this as a main course, side dish, or poach two to four eggs in the sauté for a fun breakfast. 

 

INGREDIENTS 

  • ¼ cup of keto fat (see “How to Use Keto Fats” on page ##)
  • 1 tablespoon paprika (regular or smoked) 
  • 1 teaspoon turmeric powder (or 1 tablespoon fresh grated turmeric) 
  • 1 teaspoon coriander powder 
  • 1 teaspoon cumin powder 
  • 1 teaspoon grated fresh ginger (or ¼ teaspoon of dried ginger powder) 
  • 2 cups cubed eggplant or zucchini, and/or 6 cups of leafy greens (see note)
  • 2-4 farm-fresh, pasture-raised eggs (optional)

 

PREPARATION 

Warm up keto fat in a frying pan on medium heat. Add paprika, turmeric, coriander, cumin, and ginger. Cook for one minute, or until fragrant. 

 

Add veggies and sauté until very soft and saucy. 

 

If desired, make 2 to 4 holes in the mixture and crack 1 egg into each. Cover and cook eggs for 3 to 5 minutes, or to your liking. 

 

NOTES & TIPS

  • Leafy greens (such as kale, spinach, chard, arugula, or mustard/radish/beet greens) are the lowest carb option. Zucchini will have more carbs, and eggplant will have the most.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 149.8kcal 7(%), Total Fat 14.9g (23%), Total Carbs 5.3g (2%), Protein 1.7g (3%), and Fiber 2.7g (11%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Roasted Nuts

Whether you need a crunchy salad topper or breading for chicken or fish, roasting nuts in the oven is the best way to make the nuts evenly flavorful and toasty. Roasting nuts DRAMATICALLY improves their flavor and fills your kitchen with a nutty warm scent. I used to skip this step out of tiredness, but now I just make a large batch once a month, and store them in mason jars in the fridge or freezer. These nuts are my favorite alternative to croutons!

 

INGREDIENTS

 

PREPARATION

Method 1 – Oven Roasting:

Preheat the oven to 350°F.

 

Fill a large stainless-steel roasting pan or large frying pan with 2 cups of nuts in an even, SINGLE layer. Drizzle with keto fat and sprinkle with salt.

 

Bake until you can smell them toasting or they darken slightly (about 15-25 minutes). I stir them every 5 minutes and check for any signs of burning. 

 

Method 2 – Stove Top:

Heat a thick bottomed large skillet/frying pan on medium heat. 

 

Warm a thin layer of keto fat in the pan, then add nuts in an even, SINGLE layer and sprinkle with salt.

 

Cook nuts until you can smell them toasting or they darken slightly (about 10-12 minutes). I stir them every 3 minutes and check for any signs of burning.

 

NOTES & TIPS

  • It is a fine line between roasted and burnt, so watch the nuts closely and do not multitask!
  • Chopped/smaller nuts will cook faster!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 cups (8 servings)

Serving size: ¼ cup

 

NUTRITIONAL DATA (per serving): 

Calories 250kcal (13%), Total Fat 26.5g (41%), Total Carbs 4g (1%), Protein 2g (4%), and Fiber 3g (12%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Coleslaw or Taco Slaw

In my travels, real tacos and tostadas from Mexico are always served with a vinegar slaw. I was too lazy to make some. One day I was thinking of how to get my hubby to eat more veggies and just whipped some up – wow! We now serve it with almost all our meals – with frittata for lunch, on a salad, as a side, or on top of a protein. As Gordon Ramsay always says, you must have an acid to create a well-rounded eating experience. I always have a bowl in the fridge now, and when it gets low, I just add more ingredients to the leftovers as the vinegar preserves it seemingly forever.

 

INGREDIENTS

  • 4 cups slivered cabbage or about ½ of a small head (see note)
  • ½-1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 cup apple cider vinegar
  • 2 green onions, thinly sliced
  • 1 cup cilantro, chopped
  • ½ teaspoon ground black pepper, 1 jalapeño seeded and minced, or fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

OPTIONAL

  • For a sweet version kids will love, add a ¼ cup of Sukrin Gold or other non-GMO, low-glycemic sweetener.
  • For a creamy version, reduce the vinegar to 2 tablespoons and add ½ cup of “Mayo” (page ##), sugar-free avocado oil mayonnaise (such as Primal Kitchen Mayo), or egg-free autoimmune mayonnaise (find recipes at FurtherFood.com).

 

PREPARATION

Combine the slivered cabbage and salt. (If you prefer it salty like me, use a full teaspoon.)

 

Add the apple cider vinegar, green onion, cilantro, pepper, and the optional sweetener and/or mayo, if using. Mix well to combine everything. 

 

This slaw can be used immediately, but develops an even better flavor over time, especially overnight. 

 

Store covered in the fridge and enjoy for up to 2 weeks or more.

 

NOTES & TIPS

  • To sliver cabbage: Chop in half and remove the core. Then, chop each half into 4 pieces, creating 8 pieces in total. Using a mandolin, slice ⅛ of the cabbage head at a time into a large glass container. Alternatively, use a grater or slice thinly with a knife.
  • I use a slotted spoon to serve this slaw, which allows most of the vinegar to run off.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 8 servings

 

NUTRITIONAL DATA (per serving): 

Calories 12.8kcal (1%), Total Fat 0.1g (0%), Total Carbs 2.9g (1%), Protein 0.7g 1(%), and Fiber 1.1g (5%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Deviled Eggs

INGREDIENTS

  • 6 farm-fresh, pasture-raised eggs
  • filtered water, enough for boiling
  • 2 tablespoons “Mayo” (page ##), sugar-free avocado oil mayonnaise (such as Primal Kitchen Mayo), egg-free autoimmune mayonnaise (find recipes at FurtherFood.com), or “Herb Puree and Chimichurri” (page ##)
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper, to taste

 

OPTIONAL

  • chopped sugar-free pickles and/or diced celery, to taste
  • puréed or thinly silvered leafy greens (such as chard, kale, spinach, arugula, mustard/radish greens, etc) or powdered greens (such as Dr. Cowan’s Garden Threefold Blend Savory Powder or PaleoValley Organic Supergreens Powder), to taste
  • fermented hot sauce, chopped fermented jalapeño pickles, red chili flakes, or cayenne powder, to taste
  • garnish with ground paprika (regular or smoked) and/or chopped fresh herbs (such as cilantro, tarragon, basil or parsley), to taste

 

PREPARATION

Fill a large pot with water and place eggs inside. Bring to a boil, then cover and turn off the burner (but do not remove your pot). Let sit for 15 minutes, then rinse the eggs under cold tap water to cool them down.

 

Slice the eggs in half lengthwise with a sharp serrated paring knife (because farm-fresh eggs are just too hard to peel whole). Place the yolks in a bowl and carefully scoop out the egg white halves and place on a plate.

 

Break up the yolks roughly with a fork. Add mayo or my Herb Puree and Chimichurri, salt, pepper, and any optional ingredients, if using. Mash everything together, then place a dollop of that egg salad into each egg white half. Dust with ground paprika, if desired.

 

Deviled eggs may be eaten immediately, though they are best chilled in the fridge for 30 minutes to 1 hour before serving. Keep refrigerated and enjoy within 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 deviled eggs (6 eggs in half)

Serving size: 4 deviled eggs (2 eggs in half)

 

NUTRITIONAL DATA (per serving): 

Calories 196.9kcal (10%), Total Fat 16.5g (25%), Total Carbs 2.1g (1%), Protein 12.2g (24%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

More Snacks from Other Cooks 

Keto Doritos 

These are not dairy-free

BakingOutsideTheBox.com 

17 Salty Keto Snack Recipes 

HealthfulPursuit.com 

Soups & Salads

Bone Broth 

INGREDIENTS 

  • 4 pounds of meaty bones (if you have high ferritin, use chicken, turkey, or fish bones) 
  • 3 stalks of celery (leaves are okay) 
  • 2 cloves garlic, chopped 
  • 1 shallot, chopped 
  • 1 tablespoon pink Himalayan salt or Redmond’s Real Salt, or to taste 
  • 1 teaspoon ground black pepper, or to taste 
  • 1 tablespoon apple cider vinegar
  • filtered water (about 10 cups)

 

OPTIONAL 

  • Asian: coconut aminos, ginger, green onions 
  • Mexican: cumin, oregano, hot pepper 
  • Italian: oregano, parsley, basil, thyme
  • Indian: cumin, turmeric, coriander, hot pepper 

 

PREPARATION 

First, for the most flavor, roast the bones. Place them in a rimmed baking dish and bake at 450°F until bones have browned (about 1 to 1½ hours). To prevent any pan drippings from burning, add 1 to 2 cups of water towards the end. 

 

Stovetop: Transfer the bones and any pan drippings to a large stock pot. Add the remaining ingredients, making sure everything is covered by a few inches of water. Bring to a boil for 10 to 15 minutes, then reduce the heat and simmer for 8 to 24 hours. Broth is done when dark brown and flavorful.

 

Slow cooker: Transfer the bones and any pan drippings to a slow cooker. Add the remaining ingredients, making sure everything is covered by water. (Be mindful of the “max fill” line!) Set temperature to low and cook for 12 to 18 hours. 

 

InstantPot (pressure cooking): Transfer the bones and any pan drippings to an InstantPot (such as the 6-Quart Instant Pot Duo). Add the remaining ingredients, making sure everything is covered by water. (Be mindful of the “max fill” line!) Lock on the lid and switch the steam release knob to “sealing”. Pressure cook on high for 120 minutes. (It may take some time for the InstantPot to come to full pressure before starting.) After cooking, let the pressure release naturally.

 

Strain broth and store in glass canning jars in the fridge for up to 5 days. If freezing for later, make sure to leave 2 inches of headspace!

 

NOTES & TIPS

  • I usually use ¼ to ½ of the resulting broth immediately to make a soup. (Salvage the meat off the bones to add in, too!) Add lots of leafy veggies, zucchini or cabbage “noodles”, some cubed pumpkin or Hubbard squash, and/or any spices you like. To make it creamy, half with “Dairy-Free Cream” (page ##).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: about 5 cups (40 ounces)

Serving size: 1 cup (8 ounces)

 

NUTRITIONAL DATA (per serving): 

Calories 101.4kcal (5%), Total Fat 1.1g (2%), Total Carbs 2.5g (1%), Protein 18.4g (37%), and Fiber 0.7g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

No-Chop Chili Soup

INGREDIENTS

  • 1 pound raw ground protein (such as chicken, turkey, pork, beef, bison, elk, lamb)
  • 3 tablespoons chili powder
  • ½ teaspoon garlic powder
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ teaspoon ground black pepper OR fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • 2 cups “Bone Broth” (page ##)
  • 1 cup chopped fresh tomatoes or 1 cup chopped tomatoes or tomato sauce from a glass jar
  • ½ cup “Salsa” (page ##) 

 

OPTIONAL

  • chopped jalapeño, to taste
  • 1 cup “Herb Puree and Chimichurri” (page ##, ideally made with oregano, parsley or cilantro) to boost the phytonutrients 
  • 1 cup “Dairy-Free Cream” (page ##) or ½ cup “Dairy-Free Thick Cream” (page ##)

 

PREPARATION

In a large stockpot on medium-low heat, brown the ground protein with chili powder and garlic powder. 

 

Add the bone broth, tomato sauce or chopped tomatoes, and salsa. If using chopped jalapeño and/or Herb Puree and Chimichurri, add them now as well.

 

Simmer for 10 minutes to meld the flavors. 

 

For a chili that mimics having cheese on top, very slowly pour in cream while continuously whisking until everything is well combined. (Pour too fast and you’ll scramble the eggs in the cream!) 

 

Serve immediately. Store leftovers in the fridge and enjoy within 5 days, or freeze for later. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 366.3kcal (18%), Total Fat 22.5g (35%), Total Carbs 9.3g (3%), Protein 32.4g (65%), and Fiber 3.8g (15%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Slow Cook Texas Chili 

Texas chili doesn’t have beans, so it is a great keto option. This recipe is pretty close to my husband’s family recipe. 

 

INGREDIENTS 

  • 2 pounds ground beef (or 1 pound ground beef with 1 pound “Shredded Beef” (page ##)) 
  • 1 shallot, ½ yellow onion, or 5 green onions, chopped 
  • 8 garlic cloves, minced 
  • 2 tablespoon ground cumin 
  • 1 tablespoon dried oregano 
  • 2 teaspoons pink Himalayan salt or Redmond’s Real Salt
  • 1 tablespoon ground black pepper 
  • 1 bay leaf (optional) 

 

FOR SAUCE

  • 8-12 dried red chilis (no seeds or stems) 
  • 2 quarts Bone Broth” (page ##) 
  • 1½ cups keto fat (such as olive oil) (see “How to Use Keto Fats” on page ##)

 

PREPARATION 

Option 1: First, you need to prepare the chili sauce. ‘Real deal’ Texas chili does not have tomatoes and involves boiling bone broth and soaking dried chilis in it overnight. (I use 8-12 big red New Mexican chilis, but you can experiment with any big, red, medium-heat dried chili you can find.) Once chilis are soft, blend them and the broth with keto fat in a blender or food processor. Strain sauce, if desired, and set aside.

 

In a big stock pot on medium heat, brown the ground beef with shallot/onion. When almost done, add garlic, cumin, oregano, salt, pepper, and bay leaf (if using). Cook for 1 minute more or until the spices are fragrant. Add previously prepared chili sauce, and then cook on ultra-low heat, stirring often, for 6 to 8 hours. Remove bay leaf before serving.

 

Option 2: Add all ingredients directly to a stock pot and cook on ultra-low heat for 6 to 8 hours. Alternatively, put everything in a slow cooker or instant pot (such as the 6-Quart Instant Pot Duo) and slow cook for 6 to 8 hours. Remove bay leaf before serving.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 8 servings

 

NUTRITIONAL DATA (per serving): 

Calories 748.1kcal (37%), Total Fat 58.6g (90%), Total Carbs 15g (5%), Protein 42.5g (85%), and Fiber 5.1g (21%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Chicken or Turkey Noodle Soup

INGREDIENTS

  • 2 stalks of celery, diced
  • 6 green onions or 1 small onion, chopped
  • ¼ cup keto fat such as ghee, butter, olive oil, avocado oil (see “How to Use Keto Fats” on page ##)
  • 8 cups of chicken or turkey bone broth (see “Bone Broth” on page ## or refer to the bone broth instructions in “Stovetop Whole Chicken or Turkey” on page ##)
  • 3 cups shredded chicken or turkey, such as from “Stovetop Whole Chicken or Turkey” (page ##)
  • 1 medium green cabbage, cored and slivered into ½-inch noodles (see note)
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt, or to taste
  • ½ teaspoon ground black pepper or diced hot pepper, fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

OPTIONAL

  • minced garlic, to taste
  • 1 cup “Herb Puree and Chimichurri” (page ##, ideally made with oregano, parsley or cilantro) to boost the phytonutrients 
  • 1 cup “Dairy-Free Cream” (page ##) or ½ cup “Dairy-Free Thick Cream” to increase the fat content
  • garnish with chopped fresh herbs (such as cilantro or parsley)

 

PREPARATION

In a large stockpot on medium-low heat, sauté the celery, onion, and diced hot pepper (if using) in keto fat for about 5 minutes, until soft and transparent . Then, if desired, add minced garlic and cook until fragrant (about 1 minute).

 

Add the bone broth, shredded protein, cabbage noodles, and Herb Puree and Chimichurri (if using), then simmer until the cabbage wilts.

 

If you need to increase the fat content or would like a creamy soup, very slowly pour in Dairy-Free Cream (regular or thick) while continuously whisking until everything is well combined. (Pour too fast and you’ll scramble the eggs in the cream!) 

 

Serve immediately, garnished with chopped fresh herbs, if desired. Store leftovers in the fridge and enjoy within 5 days, or freeze for later. 

 

NOTES & TIPS

  • To sliver cabbage: Chop in half and remove the core. Then, chop each half into 4 pieces, creating 8 pieces in total. Using a mandolin, slice ⅛ of the cabbage head at a time into a large glass container. Alternatively, use a grater or slice thinly with a knife.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 16 cups (16 servings)

Serving size: 1 cup

 

NUTRITIONAL DATA (per serving, chicken): 

Calories 137.1kcal (7%), Total Fat 6.3g (10%), Total Carbs 5.3g (2%), Protein 14.4g (29%), and Fiber 1.8g (7%)

 

NUTRITIONAL DATA (per serving, turkey): 

Calories 115.4kcal (6%), Total Fat 4.8g (7%), Total Carbs 5.3g (2%), Protein 12.5g (25%), and Fiber 1.8g (7%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Asian Breakfast Noodle Soup 

INGREDIENTS 

  • ½ cup keto fat (see “How to Use Keto Fats” on page ##)
  • 2 tablespoons (or a 2-inch chunk) grated fresh ginger or ½ teaspoon dried ginger 
  • 1 handful of chopped green onion or ¼ cup diced yellow onion 
  • 2 cloves garlic, minced 
  • 2 cups “Bone Broth” (page ##) 
  • 2 teaspoons coconut aminos 
  • 1 cup of slivered leafy greens or veggies (such as kale, spinach, chard, arugula, mustard/radish/beet greens, collards, and/or cabbage)
  • 1 cup of cooked, bite-sized protein of your choice: chicken, fish, ground beef, “Pulled Pork” (page ##), or “Shredded Beef” (page ##)

 

OPTIONAL

  • poach 2 farm-fresh, pasture-raised eggs on top 
  • sprinkle with furikake seaweed spices, for extra flavor 
  • top with chopped nuts (pili nuts, raw macadamia nuts, or raw pecans), for a crunch

 

PREPARATION 

Warm up the keto fat in a stock pot and sauté ginger, onions, and garlic. When fragrant, add bone broth and coconut aminos, and bring to a simmer. 

 

Add veggies and cooked protein, and simmer for 5 more minutes.

 

If desired, poach two eggs on top, sprinkle with furikake seaweed spices, or top with chopped nuts.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 servings

 

NUTRITIONAL DATA (per serving): 

Calories 684.9kcal (34%), Total Fat 64.6g (99%), Total Carbs 11.7g (4%), Protein 17g (34%), and Fiber 2.3g (9%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Vietnamese Pho Soup 

If you are trying to gain weight or add more fat to your diet, make sure to add the optional dairy-free cream!

 

INGREDIENTS 

  • 4 cups (1 quart) “Bone Broth” (page ##) 
  • 1 fresh jalapeño, chopped or ½ teaspoon red chili flakes 
  • 4 green onions, chopped 
  • 1 teaspoon grated fresh ginger 
  • 1 garlic clove, chopped 
  • 2 tablespoons coconut aminos 
  • 1 bunch (about 12 leaves) of leafy greens, slivered (about 5 cups) such as kale, spinach, chard, arugula, or mustard/radish/beet greens
  • 8 ounces cooked, bite-sized protein of your choice: chicken, turkey, fish, “Shredded Beef” (page ##), “Stovetop Whole Chicken or Turkey” (page ##), or “Pulled Pork” (page ##) 

 

OPTIONAL

  • 1 cup “Dairy-Free Cream” (page ##) or ½ cup “Dairy-Free Thick Cream” (page ##)
  • 4 farm-fresh, pasture-raised eggs – boiled for 6 minutes, shelled, and sliced in half
  • chopped cilantro, to taste 

 

PREPARATION 

Warm the keto fat in a stock pot over medium heat. Cook jalapeño/pepper flakes, green onions, ginger, and garlic for 2 minutes. 

 

Add coconut aminos and bone broth, and bring to a simmer. 

 

Add slivered greens and cooked meat, and simmer until greens begin to wilt. At the end, whisk in the optional cream.

 

If desired, garnish with cilantro and/or eggs.

 

NOTES & TIPS

  • This recipe is a great way to use up leftover meat!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 253.2kcal (13%), Total Fat 9.8g (15%), Total Carbs 8.6g (3%), Protein 30g (60%), and Fiber 1.7g (7%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Egg Drop Soup

INGREDIENTS

  • 3 cups “Bone Broth” (page ##)
  • 2 tablespoons coconut aminos
  • 4 green onions, chopped
  • 1 clove garlic, minced
  • 1 tablespoon (or a 1-inch chunk) grated fresh ginger or ¼ teaspoon dried ginger
  • ½ teaspoon pink Himalayan sea salt or Redmond’s Real Salt
  • ½ teaspoon ground black pepper
  • 4 cups slivered leafy greens (such as chard, kale, spinach, arugula, mustard/radish greens, etc.) 
  • 1 cup cooked, shredded or ground protein (such as chicken, turkey, beef, pork, lamb, elk, bison, duck, rabbit, or fish)
  • ½ cup “Dairy-Free Cream” (page ##)
  • 4 farm-fresh, pasture-raised eggs*, well beaten 

 

OPTIONAL

  • fermented hot sauce, red chili flakes, or cayenne powder, to taste (optional)
  • garnish with a few drops of sesame oil and/or 1 bunch of fresh cilantro, chopped (leaves and stems)

 

PREPARATION

In a large stockpot on medium heat, combine the bone broth, coconut aminos, green onion, garlic, ginger, salt, pepper, and if using, fermented hot sauce, red chili flakes, or cayenne powder. 

 

Bring to a boil, then reduce heat and stir in the leafy greens and cooked protein. Simmer until fragrant (about 5 minutes). 

 

With the soup still simmering, continuously whisk in the cream, then the well-beaten eggs. Remove from heat and serve immediately with garnishes, if desired.

 

Leftovers can be stored in the fridge for up to 5 days.

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 cups (6 1-cup servings or 3 2-cup servings)

Serving size: 1 cup or 2 cups

 

NUTRITIONAL DATA (per 1-cup serving): 

Calories 289.8kcal (14%), Total Fat 18.1g (28%), Total Carbs 5.7g (2%), Protein 24.9g (50%), and Fiber 1.2g (5%)

 

NUTRITIONAL DATA (per 2-cup serving): 

Calories 579.7kcal (29%), Total Fat 36.1g (56%), Total Carbs 11.4g (4%), Protein 49.8g (100%), and Fiber 2.4g (9%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Gail’s Soup 

INGREDIENTS 

 

PREPARATION 

Warm up keto fat in a small saucepan on medium heat. 

 

Add powdered greens and cook until rehydrated. 

 

Then, add everything to a blender and purée to make a thick soup. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

 

NUTRITIONAL DATA (per serving): 

Calories 211.9kcal (11%), Total Fat 19.5g (30%), Total Carbs 10.1g (3%), Protein 3.1g (6%), and Fiber 3.6g (14%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Cauliflower Soup

INGREDIENTS

  • 3 cups roughly chopped cauliflower (about ½ head)
  • 6 green onions or 1 small onion, chopped
  • ½ cup keto fat such as butter, ghee, avocado oil, macadamia nut oil (see “How to Use Keto Fats” on page ##) with 3½ cups “Bone Broth” (page ##) OR 4 cups “Bone Broth” (page ##) (see note)
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt, or to taste
  • ½ teaspoon ground black pepper OR fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

OPTIONAL

  • substitute 3 cups of the bone broth with 3 cups of “Dairy-Free Cream” (page ##)
  • add 1 cup “Herb Puree and Chimichurri” (page ##, ideally made with oregano, parsley or cilantro) to boost the phytonutrients 
  • garnish with a cooked protein, such as crumbled bacon or ground/shredded chicken, turkey, pork, beef, bison, elk, or lamb

 

PREPARATION

Stovetop method: Add cauliflower, onion, bone broth, salt, and pepper to a stainless-steel stockpot. Simmer on low heat for 1 hour, then carefully transfer the hot soup to a blender. (See note!) Purée until smooth. 

 

Slow-cooker method: Add cauliflower, onion, bone broth, salt, and pepper to a ceramic or stainless-steel slow cooker. Cook for 3 hours on medium, then carefully transfer the hot soup to a blender. (See note!) Purée until smooth.

 

If you need to increase the fat content or would like a creamy soup, turn the blender on low and very slowly pour in Dairy-Free Cream through the hole in the lid until everything is well combined. (Pour too fast and you’ll scramble the eggs in the cream!)

 

Serve immediately, garnished with cooked protein, if desired. Store leftovers in the fridge and enjoy within 5 days, or freeze for later. 

 

NOTES & TIPS

  • For the bone broth, I prefer using one made from chicken. Make your own bone broth using my recipe on page ## or refer to the bone broth instructions on “Stovetop Whole Chicken or Turkey” (page ##).
  • You must leave the hole in the lid “open” while blending hot food. If you do not, the pressure can build, forcing the lid and hot contents to explode from the blender. Use something protective but breathable, such as a thick kitchen towel, to cover the hole and only remove it to slowly pour in the cream (if using).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 127.1kcal (6%), Total Fat 1.4g (2%), Total Carbs 7.7g (3%), Protein 20.1g (40%), and Fiber 2.7g (11%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Brunswick Stew

INGREDIENTS

  • 1 ½ pounds cooked meat (such as “Pulled Pork” (page ##), “Shredded Beef” (page ##), “Brisket” (page ##), pulled/chopped chicken, or any combination)
  • 2 cups “Bone Broth” (page ##)
  • ½ cup keto fat such as olive oil or butter (see “How to Use Keto Fats” on page ##)
  • 1 cup “BBQ Sauce” (page ##) or store-bought unsweetened BBQ sauce (such as Primal Kitchen BBQ Sauce)
  • 1 cup chopped fresh tomato 
  • 4 cloves garlic, chopped or ½ teaspoon garlic powder
  • 1 small onion, chopped (about ⅓ cup) or 1 tablespoon onion powder
  • 2 cups French filet green beans (skinny green beans)
  • ¼ head of cabbage, chopped (about 3 cups) or 3 cups chopped leafy greens (such as chard, kale, spinach, arugula, mustard/radish greens, etc.)
  • 1 medium zucchini, chopped (about 1 cup)
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper, red chili flakes, or cayenne powder, to taste
  • ¼ cup chopped jicama or water chestnuts (optional, for crunch)

 

PREPARATION

Add all ingredients to a large stockpot and bring to a simmer. Stew is done when vegetables are tender.

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

 

NUTRITIONAL DATA (per serving): 

Calories 459.6kcal (23%), Total Fat 37.9g (58%), Total Carbs 12.3g (4%), Protein 18.7g (37%), and Fiber 2.8g (11%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Brazilian Fish Stew (Moqueca Baiana)

INGREDIENTS

  • 2 pounds mackerel or other fish, cut into bite-sized pieces (see ‘Yes’ Foods List on page ##)
  • 1 fresh lime, juiced (about 2 tablespoons)
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • 3 tablespoons heat-stable keto fat (palm kernel oil is most authentic) (see “How to Use Keto Fats” on page ##)
  • 1 small onion, thinly sliced
  • 2 sweet peppers, thinly sliced
  • 1 hot pepper, deseeded and finely chopped
  • 2 cloves garlic, minced
  • 2 cups warm “Bone Broth” (page ##)
  • 5-6 small tomatoes, chopped
  • 1 cup “Homemade Coconut Milk” (page ##), “Coconut Manna Cream” (page ##), or “Dairy-Free Cream” (page ##)
  • 1 teaspoon fresh cilantro, chopped 

 

OPTIONAL 

  • top with more chopped fresh cilantro
  • garnish with lime wedges

 

PREPARATION

Combine the fish, lime juice, and salt in a non-metal mixing bowl. Cover and chill in the fridge for 30 minutes.

 

Put the heat-stable keto fat into a large stockpot over medium heat. Once hot, add onion and cook until softened (about 5 minutes). 

 

Add the sweet peppers, hot pepper, and garlic and cook for another 5 minutes.

 

Add the bone broth, chopped tomatoes, coconut milk, and chopped cilantro and stir to combine. Bring stew to a boil, then turn down the heat and simmer for about 20 minutes (or until it has reduced by one-fifth).

 

Once reduced, mix in the fish with any residual juices from the bowl and cook until the fish begins to flake (up to 10 minutes). 

 

If desired, top with fresh cilantro and garnish with lime wedges. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

 

NUTRITIONAL DATA (per serving): 

Calories 903.5kcal (45%), Total Fat 78.7g (121%), Total Carbs 15.3g (5%), Protein 34g (68%), and Fiber 6.3g (25%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Winter Comfort Soup

During the winter, I eat mostly soups instead of salads. It’s a great way to up my fat and veggie intake!

INGREDIENTS

  • 4 cups cooked, ground or shredded protein (such as chicken, turkey, pork, beef, lamb, bison, elk, duck, or rabbit)
  • 6 slices cooked bacon, chopped OR ¼ cup keto fat such as olive oil, avocado oil, bacon fat, or chicken fat (see “How to Use Keto Fats” on page ##)
  • 2 whole tomatoes (fresh or from glass jar), cored and chopped or 2 cups (1 pint) sugar-free tomato sauce (from glass jar)
  • 2 cups chopped medium-carb veggies such as zucchini, broccoli/cauliflower florets and stems, daikon, peeled kohlrabi, or peeled and par-cooked pumpkin or Hubbard Squash
  • 2 cups sliced mushrooms (wild if possible) or 2 additional cups of medium-carb veggies
  • 8 cups slivered leafy greens such as kale, spinach, chard, arugula, or mustard/radish/beet greens
  • 6 green onions, chopped or ¼ cup chopped white or yellow onion
  • 1 clove garlic, minced
  • 2 tablespoons red wine vinegar or apple cider vinegar
  • 4 cups “Bone Broth” (page ##) (see note)
  • 4 cups “Dairy-Free Cream” (page ##) or 2 cups of “Dairy-Free Thick Cream” whisked together with 2 cups filtered water

PREPARATION

Add all ingredients, except for the cream, to a large stockpot and bring to a boil. Reduce the heat and simmer until vegetables are tender. Stir in cream at the very end. Serve immediately or store in the fridge for up to 5 days.

 

NOTES & TIPS

  • I prefer chicken broth, but will use whatever I have on hand. See “Bone Broth” on page ## or refer to the bone broth instructions in “Stovetop Whole Chicken or Turkey” on page ## to make your own.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 16 cups (16 1-cup servings or 8 2-cup servings)

Serving size: 1 cup or 2 cups

 

NUTRITIONAL DATA (per 1-cup serving): 

Calories 269.2kcal (13%), Total Fat 26.3g (40%), Total Carbs 3.1g (1%), Protein 7.2g (14%), and Fiber 0.9g (4%)

 

NUTRITIONAL DATA (per 2-cup serving): 

Calories 538.5kcal (27%), Total Fat 52.5g (81%), Total Carbs 6.1g (2%), Protein 14.4g (29%), and Fiber 1.9g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Sausage and Kale Soup

INGREDIENTS

  • 1 pound raw ground sausage (pork, beef, elk, bison, chicken, turkey)
  • 6 green onions, chopped or 1 small onion, diced
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt, or to taste
  • ½ teaspoon ground black pepper OR fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • 6 cups “Bone Broth” (page ##)
  • 6 cups slivered kale or other leafy greens (such as spinach, chard, arugula, or mustard/radish/beet greens)
  • 2 cloves garlic, minced

 

OPTIONAL

  • 2 cups (about 8 ounces) sliced mushrooms, wild if possible 
  • 1 cup “Herb Puree and Chimichurri” (page ##, ideally made with oregano, parsley or cilantro) to boost the phytonutrients 
  • 1 cup “Dairy-Free Cream” (page ##) or ½ cup “Dairy-Free Thick Cream” (page ##)

 

PREPARATION

In a large stockpot, brown the raw protein with green onions, mushrooms (if using), salt, and pepper. 

 

Add the bone broth, kale, garlic, and Herb Puree and Chimichurri (if using) then cover and simmer for 10 minutes.

 

If you need to increase the fat content or would like a creamy soup, very slowly pour in Dairy-Free Cream (regular or thick) while continuously whisking until everything is well combined. (Pour too fast and you’ll scramble the eggs in the cream!) 

 

Serve immediately. Store leftovers in the fridge and enjoy within 5 days, or freeze for later. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings 

 

NUTRITIONAL DATA (per serving): 

Calories 500.1kcal (25%), Total Fat 31.6g (49%), Total Carbs 8g (3%), Protein 43.4g (87%), and Fiber 2.7g (11%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Turkey Nut Cucumber Salad 

INGREDIENTS 

  • 1 peeled and deseeded cucumber, chopped or spiralized 
  • ¼ cup chopped pili nuts, raw macadamia nuts, or raw pecans (see note) 
  • ½ cup cooked shredded turkey (or chicken), such as from “Stovetop Whole Chicken or Turkey” (page ##)
  • ¼ cup dressing (see below)

 

OPTIONAL

 

DRESSINGS

  • “Herb Puree and Chimichurri” (page ##)
  • “Poppy Seed Dressing” (page ##)
  • “Creamy Dressing” (page ##)
  • “Salad Cream” (page ##)
  • “Herb Salad Dressing” (page ##)
  • “Simple Dressing” (page ##)
  • “Asian Nut Salad Dressing” (page ##)
  • “Lazy Salad Dressing” (page ##)

 

PREPARATION 

In a medium bowl, mix together cucumber, nuts, and meat. Toss with dressing. If desired, top with cheese.

 

NOTES & TIPS

  • Toasting the nuts first will make them yummy and increase the fat content! See “Roasted Nuts” on page ## for more details.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 565.3kcal (28%), Total Fat 48.6g (75%), Total Carbs 9.1g (3%), Protein 21.2g (42%), and Fiber 4g (16%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Cilantro Salad 

I make this salad in the winter as cilantro loves growing in the cold weather and survives freezes that other greens will not. I cover it with thick Reemay cloth over hoops and can pick it even in the snow. 

 

INGREDIENTS 

  • 3 cups cilantro, chopped 
  • ¼ cup dressing (see below)

 

DRESSINGS

  • “Herb Puree and Chimichurri” (page ##)
  • “Poppy Seed Dressing” (page ##)
  • “Creamy Dressing” (page ##)
  • “Salad Cream” (page ##)
  • “Herb Salad Dressing” (page ##)
  • “Simple Dressing” (page ##)
  • “Asian Nut Salad Dressing” (page ##)
  • “Lazy Salad Dressing” (page ##)

 

PREPARATION 

Toss cilantro with dressing and enjoy!

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 servings

 

NUTRITIONAL DATA (per serving): 

Calories 125.5kcal (6%), Total Fat 12.1g (19%), Total Carbs 1.4g (0%), Protein 0.5g (1%), and Fiber 0.7g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Warm Greens Salad 

Cooked greens are easier on our digestion. I invented this for just that reason, because I missed salads when I started eating to conquer cancer. 

 

INGREDIENTS 

  • 4-8 raw bacon slices, chopped 
  • ¼ cup keto fat (for frying) (see “How to Use Keto Fats” on page ##) 
  • 1 tablespoon sugar-free mustard 
  • 2 tablespoons low-sugar vinegar (such as apple cider vinegar) 
  • 4 cups mixed leafy greens (such as kale, spinach, chard, arugula, and mustard/radish/beet greens) 

 

OPTIONAL

 

PREPARATION 

Fry the chopped bacon in a large skillet or stockpot until crisp. While the bacon is cooking, chop and destem the mixed greens. 

 

Once bacon is crispy, remove it from the fat and set aside. Bring the remaining fat to a simmer on low heat. 

 

Whisk in mustard and vinegar (and the optional sweetener and/or pepper) to create a dressing. Add the greens to the warm dressing and quickly stir until they wilt. (The greens should be somewhere between raw and cooked.)

 

Top warm greens with chopped bacon (and optional cheese). Serve immediately.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 servings

 

NUTRITIONAL DATA (per serving): 

Calories 373.2kcal (19%), Total Fat 35.5g (55%), Total Carbs 3.2g (1%), Protein 11g (22%), and Fiber 2.1g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Egg Salad

Prepare “Deviled Eggs” (page ##), but do not separate the egg yolks and whites after slicing in half. Roughly chop the yolks and whites in a bowl, then mash together with the remaining ingredients, increasing the mayo to a ¼ cup total. Egg Salad may be eaten immediately, though it is best chilled in the fridge for 30 minutes to 1 hour before serving. Keep refrigerated and enjoy within 5 days.

 

Makes: 3 servings

 

NUTRITIONAL DATA (per serving): 

Calories 273.8kcal (14%), Total Fat 24.9g (38%), Total Carbs 2.2g (1%), Protein 12.4g (25%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Entrees

Pizza Crust

INGREDIENTS

 

TOPPING OPTIONS

 

PREPARATION

Preheat oven to 350°F. 

 

Add everything to a food processor and pulse until dough comes together. 

 

Press dough with oiled fingers onto a baking sheet lined with unbleached parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Bake until dark and golden. (Longer is better for a crispy pizza.)

 

Add your pizza toppings of choice and broil on the top rack 2 to 5 minutes, or until the cheese is melted and the toppings are cooked through.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 crust (with 6 slices)

Serving size: 1 slice

 

NUTRITIONAL DATA (per serving): 

Calories 997.2kcal (50%), Total Fat 102.2g (157%), Total Carbs 11.8g (4%), Protein 17.5g (35%), and Fiber 6.7g (27%)

 

In cronometer, you must input your pizza toppings separately. (This recipe is just for the crust!)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Paleo NY Pizza Crust

About once a month, I splurge for this pizza. It is the most like a real pizza for me. Although the carbs are high, if I add my “Herb Puree and Chimichurri” (page ##) to the batter and then more as a topping, the added fat helps temper the carbs and my ketones stay above 3. (Test your own reaction to this with the Keto Mojo ketone tester 4 hours after eating!) For a lower carb option, see “Nut Flour Mini Pizza Crusts” (page ##).

 

INGREDIENTS 

  • 3 tablespoons yeast
  • 1 cup warm filtered water
  • 2 cups pili nuts or raw macadamia nuts
  • 2 cups arrowroot or tapioca flour
  • 4 teaspoons pink Himalayan salt or Redmond’s Real Salt
  • 2 farm-fresh, pasture-raised, large egg whites (about ¼ cup)
  • ⅓ cup apple cider vinegar
  • ⅓ cup keto fat (such as olive oil) or ½ cup “Herb Puree and Chimichurri” (page ##), ideally made with fresh oregano

 

TOPPING OPTIONS

 

PREPARATION 

If using a pizza stone, preheat the oven to 550°F and place your stone on the top rack. If using a baking sheet, you can heat the oven later.

 

In a pre-warmed, 4-cup glass measuring cup or bowl, combine the yeast and warm water. Let it sit for 5 minutes, or until foamy.

 

While waiting for the yeast to bloom, prepare your pizza flour: Add 1 cup of nuts and 1 cup of arrowroot or tapioca flour to a blender or food processor. Pulverize, then transfer to a BIG bowl. Repeat with the remaining 1 cup of nuts and 1 cup of arrowroot or tapioca flour. 

 

To the bloomed yeast, add salt, egg whites, apple cider vinegar, and keto fat or “Herb Puree and Chimichurri” and whisk to combine. Now, add this mixture to your big bowl of pizza flour and stir to combine. (It should look like a pancake batter.)

 

Cover the bowl with a big glass pot lid or a kitchen towel, and place in a warm place (around 110°F) to rise for 60 to 90 minutes. If you do not have a warm place, turn your oven to 170°F (or the lowest setting possible) and when it reaches temperature, turn the oven off, place the bowl inside, shut the door, and let it rise inside for 60 minutes. Alternatively, if you have a horizontal-flow dehydrator (such as the Excalibur 5-Tray Dehydrator), remove the trays and use this as your warm place. After an hour of rising the dough will still be very soupy, which is normal.

 

If using a baking sheet, now is the time to preheat the oven, with a rack in the middle position, to 550°F. If using a stone, switch the oven from 550°F to broil for a few minutes, to super heat your stone. 

 

Line your baking sheet or a pizza peel (such as the Large Stainless-Steel Pizza Peel by DWTS) with unbleached parchment paper. (If you are using a stone but do not have a peel, flip a baking sheet upside down to use as a substitute peel.)

 

Pour the batter (½ of it for large pizza crusts or ⅓ of it for small crusts) onto the parchment paper and spread into a large rectangle about ¼-inch thick. Do not form the other pizza crusts at this time, as the parchment paper will get soggy (and if using a peel, that means you will not be able to slide it onto your pizza stone)!

 

Place your baking sheet on the middle rack in the oven. Or, if you are using a stone, switch the oven from broil back to 550°F, then slide the parchment paper with the pizza batter off the peel and onto your preheated pizza stone. 

 

Bake the pizza crusts one at a time, about 10 minutes for large crusts and 8 minutes for small crusts, rotating them 180° halfway through the bake time. When done, the crust should be golden brown on top, and if you lift an edge it will be very firm, with no bend. If it does not do this, bake for another minute or two.

 

Repeat the process to bake your remaining crusts. 

 

Add your pizza toppings of choice and broil on the top rack 2 to 5 minutes, or until the cheese is melted and the toppings are cooked through. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 3 small crusts with 6 slices each (18 servings) or 2 large crusts with 8 slices each (16 servings)

Serving size: 1 small or 1 large pizza crust slice

 

NUTRITIONAL DATA (per small pizza crust slice serving): 

Calories 192.3kcal (10%), Total Fat 14.4g (22%), Total Carbs 15.2g (5%), Protein 2.1g (4%), and Fiber 2.4g (9%)

 

NUTRITIONAL DATA (per large pizza crust slice serving): 

Calories 216.4kcal (11%), Total Fat 16.2g (25%), Total Carbs 17.1g (6%), Protein 2.4g (5%), and Fiber 2.6g (11%)

 

In cronometer, you must input your pizza toppings separately. (This recipe is just for the crust!)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Chicken Pizza Crust

INGREDIENTS

  • 10 ounces cooked chicken or other dry protein, such as the meat from “Stovetop Whole Chicken or Turkey” (page ##) (see note) 
  • 1 large or 2 small farm-fresh, pasture-raised eggs 
  • 1 tablespoon psyllium husk powder (see note)
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper, to taste

 

OPTIONAL 

  • add 1 clove garlic or 1 teaspoon garlic powder
  • add 1 green onion or 1 teaspoon onion powder
  • add 1 tablespoon fresh chopped herbs or 1 teaspoon dried (such as oregano, thyme, parsley, or basil)

 

TOPPING OPTIONS

 

PREPARATION

Preheat oven to 500°F. 

 

Add all ingredients to a food processor and pulse until well-combined. 

 

Pour the “dough” onto a baking sheet lined with parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Form an even circle, then bake for about 8-10 minutes. 

 

Add your toppings of choice and bake again for a few minutes, to warm the toppings through.

 

NOTES & TIPS

  • This recipe is a great way to use up leftover meat. If your meat is moist, chop or shred it up, put it on a baking sheet lined with parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat), and place in the preheated oven (500°F) to dry out for a few minutes.
  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, prepare one of my other pizza crusts instead. See “Pizza Crust” (page ##), “Paleo NY Pizza Crust” (page ##), or “Nut Flour Mini Pizza Crusts” (page ##).
  • The psyllium husk powder may cause your dough (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder. (I just tell my friends and family that it is like “blue corn”.)
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 pizza crust (8 servings)

Serving size: 1 pizza crust slice

 

NUTRITIONAL DATA (per serving): 

Calories 74.8kcal (4%), Total Fat 3.1g (5%), Total Carbs 0.7g (0%), Protein 10.5g (21%), and Fiber 0.5g (2%)

 

In cronometer, you must input your pizza toppings separately. (This recipe is just for the crust!)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Nut Flour Mini Pizza Crusts

INGREDIENTS 

  • batter for “Nut Flour Sandwich Buns” (page ##), but decrease keto fat to 2 tablespoons 

 

TOPPING OPTIONS

 

PREPARATION 

Preheat oven to 350°F.

 

Spread the batter into silicone bun molds (such as two of the 3-Cavity Disc Molds by Freshware).

 

Bake until very dark brown all over (about 30-40 minutes). The crust must be very crispy to hold up your toppings! 

 

Add your pizza toppings of choice and broil on the top rack 2 to 5 minutes, or until the cheese is melted and the toppings are cooked through.  

 

NOTES & TIPS

  • Deconstructed Option: While this is a dairy-free pizza, it can get a bit soggy, so often I make deconstructed pizza instead. I make “Nut Flour Crackers” (page ##) and then scoop up “Herb Puree and Chimichurri” (page ##) or pizza sauce and top with Green Valley organic, lactose-free cream cheese.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 mini crusts

Serving size: 1 mini crust

 

NUTRITIONAL DATA (per serving): 

Calories 337.2kcal (17%), Total Fat 33.6g (52%), Total Carbs 6g (2%), Protein 6.2g (12%), and Fiber 4.4g (18%)

 

In cronometer, you must input your pizza toppings separately. (This recipe is just for the mini crusts!)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

More Pizza from Other Cooks

Dairy-Free Cauliflower Pizza

TheLuckyPennyBlog.com 

No Egg Pizza 

With gelatin for leaky gut 

HealthfulPursuit.com

Spaghetti Zoodle Carbonara 

INGREDIENTS

 

OPTIONAL

  • chopped fresh basil, for garnish

 

PREPARATION 

In a large pan over medium heat, fry the bacon. 

 

Once crispy, add zucchini, salt, and pepper, and cook for 5 minutes. 

 

Meanwhile, beat the egg yolks and mix with cheese. 

 

After zucchini has cooked, pour in the egg-cheese mixture. Stir vigorously, and cook until it sets up just a bit. 

 

Garnish with chopped fresh basil, if you like. 

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 servings

 

NUTRITIONAL DATA (per serving): 

Calories 528.2 kcal (26%), Total Fat 34.3g (53%), Total Carbs 14.1g (5%), Protein 41.9g (84%), and Fiber 4g (16%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Lasagna Casserole

I missed lasagna for a very long time, until one night I invented this by mistake. It tastes almost like the real thing, and even my hubby agreed! 

 

INGREDIENTS

  • ¼ cup keto fat such as olive oil (see “How to Use Keto Fats” on page ##)
  • 1 pound ground protein of your choice (beef, turkey, chicken, pork, lamb, or wild game)
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 teaspoon ground black pepper (or fermented hot sauce, red chili flakes, or cayenne powder, to taste)
  • 5 green onions (tops and bottoms), chopped
  • 2 tablespoons fresh oregano or 1 tablespoon dried oregano
  • 4 cloves garlic, minced
  • 6 fresh tomatoes, chopped and with juices or 2 cups (1 pint) sugar-free tomato sauce
  • 1 medium cabbage, cored and slivered into ½-inch noodles OR 8 zucchini, made into wide noodles using a vegetable peeler OR ½ medium cabbage, cored and slivered into ½-inch noodles with 4 zucchini, made into wide noodles using a vegetable peeler (see note)
  • ½ cup (4 ounces) Forager Vegan and Dairy-Free Parmesan or Miyoko’s Cashew Milk Mozzarella

 

OPTIONAL

  • To boost your veggie intake, add 3 cups of leafy greens (such as chard, kale, lamb’s quarters, mustard greens, spinach, etc). 

 

PREPARATION

In a large, heavy-bottomed stock pot on medium heat, warm the keto fat. Add protein, and season with salt and pepper. 

 

When meat is almost cooked through, add the green onions, oregano and garlic. Cook until garlic is fragrant (about 1 minute). 

 

Add tomato, cabbage/zucchini noodles, and optional leafy greens, if using. Let everything simmer to get acquainted. 

 

Once noodles are soft, taste test and adjust spices as needed. Then, reduce heat to medium-low and top with cheese. Cover and cook until the cheese is melted (about 10 minutes). Enjoy!

 

NOTES & TIPS

  • To sliver cabbage: Chop in half and remove the core. Then, chop each half into 4 pieces, creating 8 pieces in total. Using a mandolin, slice ⅛ of the cabbage head at a time into a large glass container. Alternatively, use a grater or slice thinly with a knife.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

 

NUTRITIONAL DATA (per serving): 

Calories 310.5kcal (16%), Total Fat 21.5g (33%), Total Carbs 14g (5%), Protein 17g (34%), and Fiber 5g (20%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Chicken Piccata

 

INGREDIENTS

Chicken:

  • ½ cup “Nut Flour” (page ##) or sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ¼ teaspoon ground black pepper (or hot pepper flakes)
  • 1½ pounds boneless, skinless chicken breasts, thin (see note) (about 4 or 5 breasts)
  • 2 tablespoons heat-stable keto fat such as butter or ghee, divided (see “How to Use Keto Fats” on page ##)
  • 2 tablespoons Mediterranean-flavored keto fat such as olive oil, divided (see “How to Use Keto Fats” on page ##)

 

Sauce:

  • 1 tablespoon heat-stable keto fat such as butter or ghee (see “How to Use Keto Fats” on page ##)
  • 1 small shallot, diced or 3 green onions, chopped 
  • 4 cloves garlic, minced
  • 1 cup white wine (Dry Farm Wines) or “Bone Broth” (page ##)
  • ¼ cup fresh-squeezed lemon juice
  • ¼ cup capers, drained
  • fresh parsley, for garnish (optional)

 

PREPARATION

Chicken:

Mix nut flour or pork rinds with salt and pepper on a plate. Dredge chicken in the mixture and set aside.

 

Heat 1 tablespoon of the butter and 1 tablespoon of the olive oil in a large skillet over medium-high heat. Once the fat is hot, add half of the chicken.

 

Cook until golden brown, about 2-3 minutes, then flip and cook an additional 2 minutes or until the bottom is golden brown and the chicken is cooked through. Remove to a clean plate. Repeat the process with the second half of the butter, olive oil, and chicken.

 

Sauce:

Once chicken is removed, reduce the heat to medium and melt 1 tablespoon of butter. Add shallot and garlic, and cook until softened (about 2 minutes).

 

Slowly pour in wine or bone broth, then increase the heat to a boil. Reduce by half, scraping up any browned bits. Once reduced, add the lemon juice and capers and stir.

 

Place the chicken and any juices back into the pan to warm through.

 

Serve the chicken topped with spoonfuls of the piccata sauce and garnished with fresh parsley, if desired.

 

Leftovers should be stored in an airtight container in the refrigerator and used within 3 to 4 days.

 

NOTES & TIPS

  • For even lower carbs, use pork rinds (not nut flour) and chopped green onions (not shallot). 
  • Chicken can be pound thin using a meat tenderizer or the back of a small pan.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving, nut flour + shallot): 

Calories 607.4kcal (30%), Total Fat 39.3g (60%), Total Carbs 5.8g (2%), Protein 57.2g (114%), and Fiber 2.4g (10%) 

 

NUTRITIONAL DATA (per serving, pork rinds + green onion): 

Calories 503.2kcal (25%), Total Fat 26.7g (41%), Total Carbs 2.7g (1%), Protein 60.6g (121%), and Fiber 0.6g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Pad Thai 

INGREDIENTS

 

Sauce: 

  • 1 tablespoon (or a 1-inch chunk) grated fresh ginger or ¼ teaspoon dried ginger 
  • 1 tablespoon of tamarind paste (omit if you are trying to keep your ketones above 3) 
  • 1 tablespoon of fish sauce
  • 2 tablespoons of coconut aminos 
  • 1 small shallot or 4 green onions, chopped (about 2 tablespoons) 
  • 2 cloves garlic, chopped
  • ½ cup heat-stable keto fat (see “How to Use Keto Fats” on page ##)
  • ½ cup filtered water 
  • pink Himalayan salt or Redmond’s Real Salt, to taste 
  • 1 tablespoon Sukrin Gold or other non-GMO, low-glycemic sweetener (optional) 

 

Noodles of your choice:

  • 6 packages shirataki noodles (such as organic Miracle Noodles or Well Lean Noodles) – follow package directions CAREFULLY, then add to the Pad Thai
  • 1 head cabbage – silvered and cooked in ½ cup keto fat until wilted (see note)
  • 10 cups slivered leafy greens (such as chard, kale, spinach, and/or arugula) – sautéed in ½ cup keto fat until wilted
  • 5 zucchini – spiralized (or use a vegetable peeler to make wide noodles) and cooked in ½ cup of keto fat for a few minutes 

 

OPTIONAL 

  • 2 farm-fresh, pasture-raised eggs*
  • garnish with chopped nuts (such as pili nuts, raw macadamia nuts, or raw pecans), chopped cilantro, and/or chopped green onions
  • top with Asian “Meatballs” (page ##) 

 

PREPARATION

Put all sauce ingredients into a blender or food processor and puree until smooth. Heat the sauce on low heat. Meanwhile, prepare your noodles. 

 

Heat the noodles and sauce together in the pan. Working quickly,  add in raw eggs and stir vigorously while they cook through. Garnish as desired and serve immediately.

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • To sliver cabbage: Chop in half and remove the core. Then, chop each half into 4 pieces, creating 8 pieces in total. Using a mandolin, slice ⅛ of the cabbage head at a time into a large glass container. Alternatively, use a grater or slice thinly with a knife.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

Serving size: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 215.4kcal (11%), Total Fat 18.9g (29%), Total Carbs 12.3g (4%), Protein 2.2g (4%), and Fiber 3.6g (14%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Tikka Masala 

Tikka Masala is one of my favorite Indian dishes ever, and this is my keto version. It is typically made with two chicken breasts, but you can use any keto protein that you like.

 

INGREDIENTS 

  • 8 ounces of protein cut into bite sized chunks 
  • 6 tablespoons heat-stable keto fat (see “How to Use Keto Fats” on page ##)
  • 4 green onions, 1 shallot, or 1 small onion, chopped 
  • 2 minced garlic cloves 
  • 1 teaspoon fresh grated ginger 
  • 1 teaspoon paprika 
  • ½ teaspoon garam masala 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 cup (8 ounces) Green Valley organic, lactose-free cream cheese or raw goat cheese 
  • 1 tablespoon tomato paste or 1 chopped tomato 

 

OPTIONAL

  • fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • chopped cilantro, for garnish

 

PREPARATION 

Warm the keto fat in a frying pan on medium heat. Pan fry the protein chunks for about five minutes, or until cooked through. 

 

Add onion, garlic, and spices. Sauté until fragrant. 

 

Add cheese and tomato. Cook until melty and combined, stirring constantly. 

 

Garnish with chopped cilantro, if you like.

 

NOTES & TIPS

  • Great to use in lettuce wraps or served over cabbage or zucchini noodles, Miracle noodles, Well Lean Noodles, or “Veggie Rice or Mashed Potatoes” (page ##).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 servings

 

NUTRITIONAL DATA (per serving): 

Calories 765.2kcal (38%), Total Fat 66g (102%), Total Carbs 12g (4%), Protein 33.7g (67%), and Fiber 4.9g (20%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Indian Curry

To keep things simple, use store-bought, sugar-free curry paste. For a more complex version, make the curry paste from scratch (see “Curry Paste” on page ##). 

 

INGREDIENTS

  • 1 pound raw ground protein of your choice (such as chicken, turkey, pork, beef, bison, elk, lamb) OR 2 cups cooked protein (such as “Brisket” (page ##), “Shredded Beef” (page ##), “Pulled Pork” (page ##), Asian “Meatballs” (page ##), “Stovetop Chicken or Turkey” (page##), or meat leftover from “Bone Broth” (page ##)) 
  • ½ cup keto fat (see “How to Use Keto Fats” on page ##)
  • 1 small onion or 2 shallots, chopped 
  • 3 cloves garlic, minced 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt (to taste) 
  • ½ teaspoon black pepper (to taste) 
  • 1 tablespoon (or a 1-inch chunk) grated fresh ginger or ¼ teaspoon dried ginger (omit if using my curry paste recipe)
  • ¼-½ cup (4-8 tablespoons) “Curry Paste” (page ##) or store-bought, sugar-free curry paste (red, green, or yellow)

 

NOODLES/VEGGIES OF YOUR CHOICE (options listed from lowest to highest carb)

  • 6 packages shirataki noodles (such as organic Miracle Noodles or Well Lean Noodles) – follow package directions CAREFULLY
  • 10 cups slivered leafy greens (such as chard, kale, spinach, and/or arugula) – sautéed in ½ cup keto fat until wilted
  • 5 zucchini – in chunks or spiralized (or use a vegetable peeler to make wide noodles) and cooked in ½ cup of keto fat for a few minutes
  • 1 head cabbage – slivered and cooked in ½ cup keto fat until wilted (see note)
  • 5 cups cauliflower, broccoli, daikon radish, or kohlrabi chunks – sautéed in ½ cup keto fat until soft
  • 5 cups cooked spaghetti squash or pumpkin chunks – roasted and scooped from outer skin

 

OPTIONAL

  • garnish with chopped green onions, cilantro, and/or lime juice or zest
  • for creamy curry: stir in 1 cup of “Dairy-Free Cream” (page ##), 1 cup of “Homemade Coconut Milk” (page ##), or ⅓ cup of “Coconut Manna Cream” (page ##) blended with 1 cup of filtered water 

 

PREPARATION

If using raw protein: Cook it first by heating keto fat in a large stockpot and browning the meat until cooked through. Add onion, garlic, salt, and pepper. Once the onion is translucent, stir in curry paste, ginger, and any other veggies/noodles of your choice (see list above). Cook until veggies/noodles are done. 

 

If using previously-prepared protein: First, sauté the onion, garlic, salt, and pepper. Once the onion is translucent, stir in curry paste, ginger, and any other veggies/noodles of your choice (see list above). Cook until veggies/noodles are done, then add in previously-prepared protein.

 

Stir in cream, if desired, and bring the curry to a simmer for several minutes. Serve in a big bowl with garnishes.

 

NOTES & TIPS

  • To sliver cabbage: Chop in half and remove the core. Then, chop each half into 4 pieces, creating 8 pieces in total. Using a mandolin, slice ⅛ of the cabbage head at a time into a large glass container. Alternatively, use a grater or slice thinly with a knife.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 624.4kcal (31%), Total Fat 58g (89%), Total Carbs 7.6g (3%), Protein 21g (42%), and Fiber 2.2g (9%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Enchiladas 

INGREDIENTS 

  • 1 large bunch of Swiss chard (at least 12 leaves)
  • filtered water, for boiling
  • 1 cup (8 ounces) “Nut Cheese” (page ##), Green Valley organic, lactose-free cream cheese, Miyoko’s Cashew Milk Mozzarella, Forager Vegan and Dairy-Free Parmesan, or raw goat cheese 
  • 2 cups cooked, shredded or ground chicken, turkey, beef, or pork (such as “Stovetop Whole Chicken or Turkey” (page ##), “Shredded Beef” (page ##), “Ropa Vieja” (page ##), or “Pulled Pork” (page ##))
  • 3 green onions, chopped
  • 1 cup (8 ounces) sugar-free enchilada sauce in a glass jar or homemade (see note)
  • 1 bunch cilantro, chopped (about ½ cup), for garnish 

 

PREPARATION

Preheat oven to 350°F.

 

Cut the stems off big Swiss chard leaves and place two leaves in boiling water for about 30 seconds. Remove with a slotted spoon and carefully lay one leaf flat. Lay another leaf going the opposite direction on top of that. 

 

Place a handful of cheese, a rounded spoonful of meat, some onion, and a touch of sauce in the center of two crossing leaves. Carefully roll it up into a burrito shape and place lengthwise into a 9 x 13-inch baking dish. Repeat until the dish is filled with 6 enchiladas.  

 

Top with more sauce, then bake until hot (about 30 minutes). 

 

Garnish with cilantro, if desired, and enjoy!

 

NOTES & TIPS

  • To make your own enchilada sauce, blend together red chili peppers, bone broth, onion, garlic, and cumin.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 enchiladas

Serving size: 1 enchilada

 

NUTRITIONAL DATA (per serving): 

Calories 201.7kcal (10%), Total Fat 11.4g (18%), Total Carbs 6.1g (2%), Protein 20.7g (41%), and Fiber 2.4g (10%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Deconstructed Nachos

INGREDIENTS

  • 1 baked batch “Nut Flour Crackers” (page ##) and/or sugar-free, hormone-free, antibiotic-free, humanely-raised pork rinds (such as 4505 Pork Rind Cracklins)
  • 1 batch “Guacamole” (page ##)
  • 1 cup “Salsa” (page ##) or store-bought, sugar-free salsa mixed with ¼ cup liquid keto fat (such as olive oil) 
  • 1 cup (8 ounces) “Nut Cheese” (page ##), Green Valley organic, lactose-free cream cheese, or raw goat cheese

 

PREPARATION

Use crackers or pork rinds to dip into and scoop up the guacamole, salsa, and cheese.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 8 servings

 

NUTRITIONAL DATA (per serving): 

Calories 560.2kcal (28%), Total Fat 58.6g (90%), Total Carbs 8.2g (3%), Protein 6.2g (12%), and Fiber 4.5g (18%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Meatballs

INGREDIENTS 

  • 1 pound raw ground meat of your choice (beef, lamb, pork, bison, elk, turkey, or chicken) 
  • 1 farm-fresh, pasture-raised egg, beaten 
  • 1 green onion, 1 shallot, or ½ yellow onion, chopped 
  • 1 garlic clove, minced 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ teaspoon black pepper, or red chili flakes or cayenne powder, to taste 

 

Italian 

  • ½ tablespoon oregano 
  • handful of chopped fresh basil 
  • handful of chopped fresh parsley

 

Asian 

  • 2 tablespoons coconut aminos 
  • 1 tablespoon (or a 1-inch chunk) grated fresh ginger or ¼ teaspoon dried ginger 
  • handful of chopped fresh cilantro 

 

Mexican 

  • handful of chopped fresh cilantro 
  • 1 tablespoon ground cumin 
  • ½ tablespoon dried oregano 

 

PREPARATION 

Place meat into a bowl and mix in egg. 

 

Next, mix in the remaining ingredients very gently with your hands. (Do not over mix or the meat will become dry and tough!)

 

Roll the mix between your flat hands to make evenly-sized meatballs. 

 

Oven method: Bake on a stainless-steel baking sheet at 350°F for 17 minutes, or until the internal temperature reaches 185°F. 

 

Stove top method: Cook in a skillet on medium heat for 5 minutes on each side, or until the internal temperature reaches 185°F. 

 

NOTES & TIPS

  • These meatballs are great served over “Kathleen’s Summer Butter Noodles” (page ##), “Noodle Zoodles” (page ##), “Pad Thai” (page ##), “Indian Curry” (page ##), or on top of sautéed veggies or a salad.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 8 meatballs

Serving size: 1 meatball

 

NUTRITIONAL DATA (per serving): 

Calories 131.8kcal (7%), Total Fat 9.1g (14%), Total Carbs 0.8g (0%), Protein 11.5g (23%), and Fiber 0.1g (0%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Meatloaf

INGREDIENTS

  • 2 pounds raw ground meat of your choice (beef, lamb, pork, bison, elk, turkey, or chicken)
  • 2 farm-fresh, pasture-raised eggs, beaten
  • ½ – ¾ cup of one of the following:
  • sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins)
  • mushrooms (wild if possible), finely chopped 
  • “Nut Flour” (page ##)
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if pork rinds or nuts are salted)
  • ¼ cup finely chopped green onion, shallot, chive, or onion

 

OPTIONAL

  • ground black pepper, fermented hot sauce, red chili flakes, or cayenne powder, to taste 
  • 4 tablespoons freshly chopped herbs (parsley is fantastic)

 

PREPARATION

Heat oven to 350°F. 

 

Mix together all ingredients gently with your hands. (Don’t over mix or it will come out tough and chewy.)

 

Press into an 8 x 5-inch loaf pan or 9 x 13-inch pan and cook for 45 minutes to 1 hour or until the internal temperature reaches 160°F. Alternatively, for easy single servings, divide into 8 equal portions and press into a stainless-steel muffin pan or a silicone muffin mold (such as the Medium 12-cup Mold by Freshware). Cook for 20 minutes or until the internal temperature reaches 160°F. (These are easier to freeze for later.)

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 loaf (with 8 servings)

 

NUTRITIONAL DATA (per serving): 

Calories 372.7kcal (19%), Total Fat 29.9g (46%), Total Carbs 3.2g (1%), Protein 24.1g (48%), and Fiber 1.5g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Brisket 

INGREDIENTS 

  • 3-4 pounds brisket 
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper, to taste 
  • ¼ teaspoon smoked paprika 
  • 1 teaspoon cumin 
  • 2 quarts “Bone Broth” (page ##) or filtered water 
  • 4 garlic cloves, chopped 
  • 1 tablespoon apple cider vinegar 
  • 2 celery stalks, chopped
  • 1 shallot, small onion, or green onion, chopped
  • 4 tablespoons fresh herbs such as thyme, oregano, parsley, cilantro, or a mix 

 

OPTIONAL

  • 2 tablespoons tomato paste or 1 chopped tomato
  • fermented hot sauce, red chili flakes, or cayenne powder, to taste

 

PREPARATION 

Cover meat generously with salt and pepper. Then rub with smoked paprika and cumin. (If you have time, leave this in the fridge for a day or two for the flavors to develop.) 

 

Stovetop method: Beginning with the meat at room temperature, sear it in a deep stock pot for about 5 minutes on each of the four sides. 

 

Add the remaining ingredients to the stock pot. Cover and simmer until the meat’s internal temperature reads 195°F. 

 

After meat is cooked through, remove and let it rest for 15 minutes before slicing against the grain.

 

Oven method: Beginning with the meat at room temperature, sear it in a deep skillet for about 5 minutes on each of the four sides. 

 

Transfer the meat to a roasting pan, with fat-side up, and add the remaining ingredients. Cover and cook for 8 to 10 hours at 275°F or for 4 to 5 hours at 350°F, or until the internal temperature of the meat reads 195°F. 

 

After meat is cooked through, remove and let it rest for 15 minutes before slicing against the grain. 

 

NOTES & TIPS

  • For a quick gravy, put half of the leftover broth/pan drippings in a blender or food process and purée. 
  • Freeze the leftover broth/pan drippings for when you next make a soup, stew, or gravy.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 servings

 

NUTRITIONAL DATA (per serving): 

Calories 405kcal (20%), Total Fat 29.1g (45%), Total Carbs 0.9g (0%), Protein 33g (66%), and Fiber 0.3g (1%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Shredded Beef 

Make the recipe for “Brisket” (page ##) but instead of slicing the brisket, place it in a big bowl and use two forks to pull the meat apart into strips. Reduce the leftover broth until thick and then return the shredded meat to this broth. Salt to taste and add fermented hot sauce or red chili flakes, if desired. 

 

Serving Suggestions

  • on top of salad greens or with lettuce wraps
  • with “Egg-Free Dairy-Free Tortillas” (page ##), “Burrito Wrap” (page ##), “Taco Shells, Tortillas, or Tostada” (page ##), or “Veggie Tortillas” 
  • in “Slow Cook Texas Chili” (page ##), “Asian Breakfast Noodle Soup” (page ##), “Vietnamese Pho Soup” (page ##), and “Indian Curry” (page ##)

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 servings

 

NUTRITIONAL DATA (per serving): 

Calories 410.9kcal (21%), Total Fat 29.1g (45%), Total Carbs 2.3g (1%), Protein 33.1g (66%), and Fiber 0.6g (3%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Stovetop Whole Chicken or Turkey

INGREDIENTS

  • 1 whole chicken (about 6 pounds) OR 2 bone-in turkey breasts or 3 bone-in turkey thighs
  • 3 teaspoons pink Himalayan salt or Redmond’s Real Salt
  • 1½ teaspoons ground black pepper
  • 6 green onions or 1 small onion, peeled and sliced in half
  • 2 cloves garlic, peeled
  • 4 ribs celery (leaves okay too), sliced in half
  • 1 handful chopped fresh herbs (such as sage, thyme, parsley, and/or rosemary)
  • filtered water, for boiling

 

PREPARATION

Dust the chicken or turkey with salt, and pepper. Place it in a large stainless-steel stockpot, then add the onion, garlic, celery, and fresh herbs. Cover the meat and veggies with water until everything is submerged and there is at least 1 inch of water above the ingredients. 

 

Bring to a boil, then reduce the heat and simmer for about 1½ hours, or until the meat’s internal temperature reaches 165°F.

 

Remove the meat to a bowl to cool and strain the veggies from the broth. (The broth can be stored in a glass canning jar in the fridge for up to 5 days, or frozen for later.) 

 

Once meat is cool enough to handle, use your hands to shred the meat from the bones. Discard the bones (or reserve for bone broth–see below). 

 

Shredded meat is ready to use immediately, or can be stored in the fridge for up to 5 days.

 

For a quick and easy soup: Prepare the recipe as directed, but reserve the strained veggies and roughly chop them. Then, return the broth, chopped veggies, and shredded meat (no bones) to the stockpot. Bring the soup to a simmer to warm everything through again, and serve. Store leftovers in the fridge for up to 5 days, or freeze for later.

 

For bone broth: Prepare the recipe as directed, but when removing the chicken or turkey, leave the veggies and broth on simmer. Once meat is cool enough to handle, use your hands to shred the meat from the bones, and store for later. Return the bones to the veggies and broth and simmer for 6 more hours. Strain your bone broth, then store in a glass canning jar in the fridge for up to 5 days, or freeze for later. 

 

For a more nutrient-dense soup: Follow the bone broth preparation above, but reserve the strained bones and veggies. Pick out the veggies from the bones and roughly chop. Discard the bones. Then, return the strained broth, chopped veggies and shredded meat to the stockpot. Bring the soup to a simmer to warm everything through again, and serve. Store leftovers in the fridge for up to 5 days, or freeze for later.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 7 cups of meat (7 servings)

Serving size: 1 cup

 

NUTRITIONAL DATA (per serving of chicken): 

Calories 214.8kcal (11%), Total Fat 11.7g (18%), Total Carbs 2g (1%), Protein 23.6g (47%), and Fiber 0.3g (1%)

 

NUTRITIONAL DATA (per serving of turkey): 

Calories 99.3kcal (5%), Total Fat 3.7g (6%), Total Carbs 2g (1%), Protein 13.5g (27%), and Fiber 0.3g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Pulled Pork

Follow the recipe for “Brisket” (page ##) but use pork shoulder instead. (I often do two shoulders and freeze the unused portion for a future meal.) When pork is done cooking, remove it from the broth and place in a big bowl. Use two forks to pull the meat apart into strips. Reduce leftover broth until thick and then return the shredded meat to this broth. Salt to taste and add fermented hot sauce or red chili flakes, if desired.

 

Serving Suggestions

  • on top of salad greens or with lettuce wraps
  • with “Egg-Free Dairy-Free Tortillas” (page ##), “Burrito Wrap” (page ##), “Taco Shells, Tortillas, or Tostada” (page ##), or “Veggie Tortillas” (page ##)
  • in “Slow Cook Texas Chili” (page ##), “Asian Breakfast Noodle Soup” (page ##), “Vietnamese Pho Soup” (page ##), and “Indian Curry” (page ##)

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 servings

 

NUTRITIONAL DATA (per serving): 

Calories 341.8kcal (17%), Total Fat 21.5g (33%), Total Carbs 2.3g (1%), Protein 33.1g (66%), and Fiber 0.6g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Ropa Vieja: Cuban Shredded Beef 

INGREDIENTS 

  • 1 pound brisket or raw ground beef (or other raw ground protein such as chicken, turkey, pork, bison, elk, lamb) 
  • 1 cup tomato sauce or 4 tomatoes, chopped 
  • 1 green bell pepper or 1 hot pepper, thinly sliced 
  • 1 medium onion, thinly sliced or 10 green onions, chopped
  • 4 ounces chopped green chilis 
  • 3 garlic cloves, chopped 
  • 2 teaspoons dried oregano or 1-2 tablespoons fresh oregano 
  • 2 teaspoons pink Himalayan salt or Redmond’s Real Salt
  • ½ teaspoon red pepper flakes
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander 
  • 1 tablespoon low-sugar vinegar (such as apple cider vinegar) 
  • ¼ cup chopped cilantro, plus more for garnish 
  • lime wedges, for garnish

 

PREPARATION 

First, prepare the meat. If using brisket, sear for 5 minutes on each of the four sides. If using ground beef or another ground protein, brown it. 

 

Add the meat and all remaining ingredients to a 6-quart slow cooker or stock pot. Cover and cook on low for 7 to 8 hours. 

 

If you used brisket, use two forks to shred the meat. Stir the cooked meat (shredded or ground) back into the “broth” to combine. Season with additional salt and pepper, if needed. Garnish with additional cilantro and a few lime wedges. 

 

Serving Suggestions

  • on top of salad greens or with lettuce wraps
  • over “Veggie Rice or Mashed Potatoes” (page ##), slivered veggie noodles, Miracle Noodles, or Well Lean Noodles
  • with “Egg-Free Dairy-Free Tortillas” (page ##), “Burrito Wrap” (page ##), “Taco Shells, Tortillas, or Tostada” (page ##), or “Veggie Tortillas” (page ##)
  • in “Slow Cook Texas Chili” (page ##), “Pad Thai” (page ##), or “Indian Curry” (page ##)

 

NOTES & TIPS

  • Leftover meat can be stored in a glass, airtight container and refrigerated for up to 5 days or frozen for up to 2 months.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 8 servings

 

NUTRITIONAL DATA (per serving): 

Calories 217.8kcal (11%), Total Fat 15g (23%), Total Carbs 5.9g (2%), Protein 14.2g (28%), and Fiber 1.8g (7%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Mexican Taco Filling

INGREDIENTS

  • 1 pound raw ground protein of your choice (such as chicken, turkey, pork, beef, bison, elk, lamb) OR 2 cups cooked protein (such as “Brisket” (page ##), “Shredded Beef” (page ##), “Pulled Pork” (page ##), “Meatballs” (page ##), “Stovetop Chicken or Turkey” (page##), or meat leftover from “Bone Broth” (page ##))  
  • 1 batch (about ¾ cup) “Mexican Taco Sauce” (page ##)

 

OPTIONAL

  • 1 cup chopped cilantro, as garnish

 

PREPARATION

If using raw protein, cook it first by browning in a stainless-steel stockpot on medium heat until it has cooked through.

 

Once your protein is cooked or if you are using already-cooked protein, turn the heat to medium-low, add the taco sauce to the protein, and cook for 5 minutes (to mellow out the spices and meld the flavors). 

 

Use immediately to top a salad or to fill tortillas, tacos, tostadas, or wraps. Garnish with chopped cilantro, if desired, and enjoy. Keep leftovers refrigerated, and eat within 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings 

 

NUTRITIONAL DATA (per serving): 

Calories 391.6kcal (20%), Total Fat 32g (49%), Total Carbs 4.1g (1%), Protein 22g (44%), and Fiber 1.1g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Pork Ribs 

INGREDIENTS

  • 2 racks of ribs (about 3 pounds) 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ¼ teaspoon ground black pepper
  • 2 teaspoons ground coriander
  • 1 teaspoon smoked paprika
  • 1 teaspoon hot or mild chili flakes
  • 2 teaspoon ground cumin

 

PREPARATION

Mix all of the spices together and rub over the ribs. (You can even rub the night before if you remember, but I never do–ha!)

 

Grill method: Drizzle ribs with a heat-stable keto fat (see “How to Use Keto Fats” on page ##). Cover loosely and grill over medium heat. Turn every ten minutes for about an hour or until done (golden brown and internal temperature of 180-195°F).

 

Oven method: Preheat oven to 375°F. Place ribs on a baking sheet in the oven. Turn every ten minutes for one hour or until done (golden brown and internal temperature of 180-195°F).

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 racks (4 servings)

Serving size: ½ rack

 

NUTRITIONAL DATA (per serving): 

Calories 1360.5kcal (68%), Total Fat 103.4g (159%), Total Carbs 0.8g (0%), Protein 99.1g (198%), and Fiber 0.2g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Stuffed Peppers 

INGREDIENTS 

 

PREPARATION 

Preheat oven to 350°F. 

 

Brown the meat, then add onion. When the onion is almost translucent, add garlic and leafy greens. 

 

Once leafy greens have wilted, mix in the cheese and season the mixture with salt and pepper. 

 

Slice the peppers in half, remove seeds if desired, and place on a baking sheet or roasting pan. Fill up each pepper half with the mixture.

 

Bake until bubbly (about 30 minutes). 

 

Serve as is, or top with “Salsa” (page ##) or sugar-free enchilada sauce (from a glass jar or homemade–see note). 

 

NOTES & TIPS

  • To make your own enchilada sauce, blend together red chili peppers, bone broth, onion, garlic, and cumin.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 stuffed peppers, each in half (4 servings)

Serving size: 1 stuffed pepper (2 halves) 

 

NUTRITIONAL DATA (per serving): 

Calories 333.2kcal (17%), Total Fat 21.5g (33%), Total Carbs 8.4g (3%), Protein 24.6g (49%), and Fiber 3.4g (14%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Tunisian North African Veggies 

INGREDIENTS 

  • ¼ cups heat-stable keto fat such as olive oil or avocado oil (see “How to Use Keto Fats” on page ##)
  • ¼ cup chopped onion, shallot, or green onion 
  • 1 jalapeño (seeds removed) or ½ cup green bell pepper, chopped
  • 1 teaspoon cumin 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ground black pepper, to taste 
  • 2 garlic cloves, minced 
  • 1 small tomato, diced 
  • 4-6 cups slivered leafy greens (such as kale, spinach, chard, arugula, or mustard/radish/beet greens)
  • 4-6 farm-fresh, pasture-raised eggs 

 

OPTIONAL

  • 1 cup eggplant (if you can do higher carbs)
  • garnish with chopped cilantro or other fresh herbs

 

PREPARATION 

In a big frying pan on medium heat, sauté the onion/shallot/green onion and jalapeño/bell pepper with salt, black pepper, and cumin for 5 minutes.

 

Add garlic and sauté for 1 minute. 

 

Add tomato and leafy greens (and eggplant, if using). Cook until tomato is saucy and greens are wilted (and eggplant is soft). 

 

Make 4 to 6 holes in the mixture and crack an egg into each hole. Cover the pan and let the eggs cook for about 3 to 5 minutes, or to your liking. 

 

If desired, garnish with chopped cilantro or any other fresh herb(s) of your choice.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 3 servings

 

NUTRITIONAL DATA (per serving): 

Calories 311.9kcal (16%), Total Fat 27.1g (42%), Total Carbs 8.4g (3%), Protein 14g (28%), and Fiber 2g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Mac-n-Cheese 

Version 1–medium carb: 

INGREDIENTS 

 

OPTIONAL 

  • fermented hot sauce, red chili flakes, or cayenne powder, to taste 
  • 1 tablespoon fresh or 1 teaspoon dried herbs of your choice 
  • 2-4 cups leafy greens (such as kale, spinach, or chard), cooked
  • “Dairy-Free Cream” (page ##), to taste  

 

PREPARATION 

Preheat oven to 350°F. Stab a few holes into the spaghetti squash (to vent steam) and cook whole on a baking sheet until soft to the touch (about 40 minutes). Let cool. 

 

Cut in half, scoop out seeds and discard them (or clean and roast them with lots of keto fat for a snack). 

 

Lay each squash half in a baking dish and sprinkle with salt and pepper. If desired, add greens and sprinkle with fermented hot sauce, red chili flakes, cayenne powder, and/or any herbs of your choice. Cover with cheese and drizzle liberally with keto fat. For a creamier version, pour my Dairy-Free Cream over the top. 

 

Bake until bubbly and serve immediately. Refrigerate leftovers for up to 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 382.2kcal (19%), Total Fat 32.4g (50%), Total Carbs 10.1g (3%), Protein 15g (30%), and Fiber 2.2g (9%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Version 2–low carb: 

INGREDIENTS 

 

OPTIONAL

  • fermented hot sauce, red chili flakes, or cayenne powder, to taste 
  • 1 tablespoon fresh or 1 teaspoon dried herbs of your choice 

 

PREPARATION 

Sauté zucchini in keto fat for 10 minutes. 

 

Remove from heat and stir in salt, pepper, and cheese. For extra flavor, sprinkle with fermented hot sauce, red chili flakes, cayenne powder, and/or any herbs of your choice.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 servings

 

NUTRITIONAL DATA (per serving): 

Calories 718.6kcal (88%), Total Fat 57g (88%), Total Carbs 9.9g (3%), Protein 42.9g (86%), and Fiber 2g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Hamburger Helper

 

INGREDIENTS

  • 1 pound raw ground meat (beef, pork, bison, elk, lamb, turkey, or chicken)
  • 5  green onions, 1 shallot, or 1 small onion, chopped (about ¼ cup)
  • 2 cloves chopped garlic
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ground black pepper, fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • 8 cups slivered leafy greens (such as chard, kale, spinach, arugula, and/or mustard or turnip greens)

 

Asian

  • 2 tablespoons organic coconut aminos 
  • 1 tablespoon (or a 1-inch chunk) grated fresh ginger or ¼ teaspoon dried ginger
  • garnish with chopped fresh cilantro

 

Mexican

  • ½ cup “Salsa” (page ##) or store-bought, sugar-free salsa OR 1 small tomato, chopped
  • 1 tablespoon ground cumin
  • ½ tablespoon dried oregano 
  • garnish with chopped fresh cilantro

 

Italian

  • ½ tablespoon dried oregano
  • ½ cup fresh basil, chopped
  • 1 small tomato, chopped
  • garnish with chopped parsley

 

PREPARATION

In a large skillet or stock pot on medium heat, brown the meat. Add onion, garlic, salt, and pepper (and any ingredients for an ethnic variation listed above). Once onions are translucent, add slivered greens and cook until wilted.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 274kcal (14%), Total Fat 17.3g (27%), Total Carbs 5.4g (2%), Protein 23.6g (47%), and Fiber 2.5g (10%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Keto Dairy-Free Grilled Cheese

My DNA does not process the saturated fat and lactose in most all dairy. Grilled cheese is a comfort food from my childhood that I missed terribly. Dairy-free cheese does not melt or have much flavor, so I had to make alterations to this old time favorite. 

 

INGREDIENTS

 

OPTIONAL

  • fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • “Herb Puree and Chimichurri” (page ##), to taste

 

PREPARATION

Heat up a thick-bottomed cast iron skillet or stainless-steel frying pan. Add the keto fat and add a good dash of salt.

 

Place two buns or slices of bread into the fat and rub them around. Toast for 5-10 minutes on one side and then flip over. 

 

Top both pieces with cheese(s), and season with salt and pepper. Continue to toast open like this for 5 to 10 more minutes. 

 

Then, broil in the oven on high for 3 minutes or until the cheese bubbles. (Most dairy-free cheese does not melt well, so this helps.) 

 

If desired, spread one side with my “Herb Puree and Chimichurri” or sprinkle with pepper, hot sauce, chili flakes, or cayenne powder. Then press the two pieces together to make your grilled cheese. Cut in half and enjoy! 

 

NOTES & TIPS

  • Using the Julian Bakery Paleo Thin Coconut Bread will result in higher carbs. Other varieties from Julian Bakery are not organic! Also, do not purchase the bread from Amazon because sometimes it arrives moldy. Order directly from JulianBakery.com or check your local quality grocery store in the refrigerated/frozen section.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per coconut flour serving): 

Calories 1777.6kcal (89%), Total Fat 188g (289%), Total Carbs 22.7g (8%), Protein 18.9g (38%), and Fiber 11.8g (47%)

 

NUTRITIONAL DATA (per nut flour serving): 

Calories 1479.9kcal (74%), Total Fat 157.5g (242%), Total Carbs 14.3 g (5%), Protein 16.1g (32%), and Fiber 7.6g (30%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Summer Latkes 

INGREDIENTS 

  • 1 large zucchini or yellow squash, grated or spiralized (about 1-1½ cups) 
  • 3 farm-fresh, pasture-raised eggs 
  • ¼ cup grated Parmesan or Romano cheese such as Forager Vegan and Dairy-Free Parmesan (optional) 
  • pink Himalayan salt or Redmond’s Real Salt, to taste 
  • ground black pepper, fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • 1 garlic clove, chopped 
  • 1 shallot, chopped (about 2 tablespoons) 
  • 1 tablespoon coconut flour or 1 teaspoon psyllium husk powder (see note)
  • ½ cup heat-stable keto fat such as lard, beef tallow, coconut oil, ghee, butter, or sunflower oil (for frying) (see “How to Use Keto Fats” on page ##)

 

PREPARATION 

Warm keto fat in a frying pan over medium-low heat. 

 

Add the remaining ingredients to a medium bowl and combine well. 

 

Use tongs to place ⅓ cup of the mixture into the pan. Fry for 3 minutes or until crispy on one side, then flip and repeat on the second side. 

 

NOTES & TIPS

  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, prepare this recipe using the coconut flour. 
  • The psyllium husk powder may cause your dough (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder. (I just tell my friends and family that it is like “blue corn”.)
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • Serve with a fried egg for the best breakfast ever!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 3 latkes

Serving size: 1 latke

 

NUTRITIONAL DATA (per serving): 

Calories 398.4kcal (20%), Total Fat 38.5g (59%), Total Carbs 7.3g (2%), Protein 7.5g (15%), and Fiber 2.7g (11%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Fish Cakes 

These are tasty for breakfast and a great way to use up leftover fish! 

 

INGREDIENTS 

  • 6-8 ounces of cooked fish such as Alaskan salmon or mackerel (see my “Yes Foods” list on page ##)
  • ½ cup chopped cilantro 
  • ¼ cup chopped leek, shallot, or onion 
  • pink Himalayan salt or Redmond’s Real Salt, to taste 
  • ground black pepper, fermented hot sauce, red chili flakes, or cayenne powder, to taste
  • 3 farm-fresh, pasture-raised eggs 
  • ½ cup heat-stable keto fat such as high oleic sunflower oil, lard, tallow, or avocado oil (for frying) (see “How to Use Keto Fats” on page ##)

 

OPTIONAL

 

PREPARATION 

Crumble the fish into a bowl. (I chop up the skin into tiny pieces and add that too.) 

 

Add cilantro, eggs, leek/shallot/onion, salt, and pepper, and stir to combine.

 

If using cheese, add now and mix VERY lightly with a fork or your hands. (Do not overmix!) 

 

Heat keto fat in a frying pan on medium heat and drop ⅓ cup of fish mixture into the pan. Fry until brown on both sides. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 3 fish cakes

Serving size: 1 fish cake

 

NUTRITIONAL DATA (per serving): 

Calories 455.6kcal (23%), Total Fat 45.5g (23%), Total Carbs 2.3g (1%), Protein 13.5g (27%), and Fiber 0.3g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Herb-Crusted Protein

INGREDIENTS

  • 4 ounces wild alaskan salmon, chicken breast or thigh, pork chop, lamb chop, or steak
  • ½ cup “Herb Puree and Chimichurri” (page ##) made with a heat-stable keto fat

 

PREPARATION

Preheat oven to 300°F and grease a baking dish with plenty of heat-stable keto fat.

 

Generously coat your protein of choice with a thick layer of Herb Puree and Chimichurri, and bake until protein is cooked through (see below).

 

Salmon: 20 minutes, or until internal temperature reads 145°F

Chicken: 40 minutes, or until internal temperature reads 165°F

Pork: 30 minutes, or until internal temperature reads 145°F

Lamb: 30 minutes, or until internal temperature reads 145°F (rare) to 175°F (well-done)

Steak: 30 minutes, or until internal temperature reads 145°F (medium) to 165°F (well-done)

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving, salmon): 

Calories 656.4kcal (33%), Total Fat 60.6g (93%), Total Carbs 1.1g (0%), Protein 22.3g (45%), and Fiber 0.4g (2%)

 

NUTRITIONAL DATA (per serving, chicken): 

Calories 647.9kcal (32%), Total Fat 57.6g (89%), Total Carbs 1.1g (0%), Protein 27.7g (55%), and Fiber 0.4g (2%)

 

NUTRITIONAL DATA (per serving, pork): 

Calories 755.9kcal (38%), Total Fat 70.9g (109%), Total Carbs 1.1g (0%), Protein 24.6g (49%), and Fiber 0.4g (2%)

 

NUTRITIONAL DATA (per serving, lamb): 

Calories 904.4kcal (45%), Total Fat 81.7g (126%), Total Carbs 1.1g (0%), Protein 35.4g (71%), and Fiber 0.4g (2%)

 

NUTRITIONAL DATA (per serving, steak): 

Calories 706.4kcal (35%), Total Fat 65.1g (100%), Total Carbs 1.1g (0%), Protein 23.3g (47%), and Fiber 0.4g (2%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Fish Sticks 

INGREDIENTS

  • 8 ounces wild Alaskan salmon
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper (or hot pepper flakes), to taste
  • heat-stable keto fat, enough for frying (see “How to Use Keto Fats” on page ##)

For Batter (optional)

  • “Nut Flour Sandwich Buns” (page ##)

— OR —

PREPARATION

Cut fish into 4 pieces. Dust both sides with salt and pepper.

Option 1: 

Pan-fry the fish in a skillet on medium heat for one to two minutes on each side, until a meat thermometer inserted reads 145°F. (Alternatively, use an air-fryer.)

Option 2:

Coat fish with “Nut Flour Sandwich Buns” batter. Pan-fry the fish in a skillet on medium heat for one to two minutes on each side, until a meat thermometer inserted reads 145°F. 

Option 3:

Whisk together one egg with salt and pepper. Dip fish into egg mix, then roll in ½ cup of pork rind crumbles. Pan-fry in a skillet on medium heat for one to two minutes on each side, until a meat thermometer inserted reads 145°F. 

NOTES & TIPS

  • Fry using a deeper pot to decrease potential grease splatter.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 1 serving

NUTRITIONAL DATA (per serving): 

Calories 501.4kcal (25%), Total Fat 25g (38%), Total Carbs 1.4g (0%), Protein 70.1g (140%), and Fiber 0.1g (1%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Chicken-Fried Steak 

INGREDIENTS

  • 4 ounces steak
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper (or hot pepper flakes), to taste
  • heat-stable keto fat, enough for frying (see “How to Use Keto Fats” on page ##)

For Batter (optional)

  • “Nut Flour Sandwich Buns” (page ##)

— OR —

PREPARATION

Cut steak into 2 pieces. Pound thin (to about ½ an inch) with a meat tenderizer or the bottom of a small pan. Dust both sides with salt and pepper.

Option 1: 

Pan-fry the steak in a skillet on medium heat for three to four minutes on each side, until a meat thermometer inserted reads 125°F (for rare), 145°F (for medium), or 160°F (for well done). (Alternatively, use an air-fryer.)

Option 2:

Coat steak with “Nut Flour Sandwich Buns” batter. Pan-fry in a skillet on medium heat for one to two minutes on each side, until a meat thermometer inserted reads 125°F (for rare), 145°F (for medium), or 160°F (for well done).

Option 3:

Whisk together one raw egg with salt and pepper. Dip steak into egg mix, then roll in ½ cup of pork rind crumbles. Pan-fry in a skillet on medium heat for three to four minutes on each side, until a meat thermometer inserted reads 125°F (for rare), 145°F (for medium), or 160°F (for well done)

NOTES & TIPS

  • Fry using a deeper pot to decrease potential grease splatter.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 1 serving

NUTRITIONAL DATA (per serving): 

Calories 493.4kcal (25%), Total Fat 27.7g (43%), Total Carbs 1.4g (0%), Protein 59.4g (119%), and Fiber 0.1g (1%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Fried Chicken 

INGREDIENTS

  • 1 chicken breast
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper (or hot pepper flakes), to taste
  • heat-stable keto fat, enough for frying (see “How to Use Keto Fats” on page ##)

For Batter (optional)

  • “Nut Flour Sandwich Buns” (page ##)

— OR —

PREPARATION

Pound the chicken thin (to about ½ an inch) with a meat tenderizer or the bottom of a small pan, then dust both sides with salt and pepper.

Option 1: 

Pan-fry in a skillet on medium heat, or deep-fry, until a meat thermometer inserted reads 165°F. (Alternatively, use an air-fryer.)

Option 2:

Coat chicken with “Nut Flour Sandwich Buns” batter. Pan-fry in a skillet on medium heat, or deep-fry, until a meat thermometer inserted reads 165°F. 

Option 3:

Whisk together one raw egg with salt and pepper. Dip chicken into egg mix, then roll in ½ cup of pork rind crumbles. Pan-fry in a skillet on medium heat, or deep fry, until a meat thermometer inserted reads 165°F. 

NOTES & TIPS

  • Fry using a deeper pot to decrease potential grease splatter.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 1 serving

NUTRITIONAL DATA (per serving): 

Calories 351.4kcal (18%), Total Fat 17.5g (27%), Total Carbs 1.4g (0%), Protein 51.1g (102%), and Fiber 0.1g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Chicken Nuggets

INGREDIENTS

  • 1 chicken breast
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper (or hot pepper flakes), to taste
  • heat-stable keto fat, enough for frying  (see “How to Use Keto Fats” on page ##)

For Batter (optional)

  • “Nut Flour Sandwich Buns” (page ##)

— OR —

PREPARATION

Cut chicken into bite-sized pieces. Dust both sides of chicken with salt and pepper.

Option 1: 

Pan-fry in a skillet, or deep-fry, until a meat thermometer inserted reads 165°F. (Alternatively, use an air-fryer.)

Option 2:

Coat chicken with “Nut Flour Sandwich Buns” batter. Pan-fry in a skillet, or deep-fry, until a meat thermometer inserted reads 165°F. 

Option 3:

Whisk together one raw egg with salt and pepper. Dip chicken into egg mix, then roll in ½ cup of pork rind crumbles. Pan-fry in a skillet, or deep fry, until a meat thermometer inserted reads 165°F. 

NOTES & TIPS

  • Fry using a deeper pot to decrease potential grease splatter.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 1 serving

NUTRITIONAL DATA (per serving): 

Calories 351.4kcal (18%), Total Fat 17.5g (27%), Total Carbs 1.4g (0%), Protein 51.1g (102%), and Fiber 0.1g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Breaded Schnitzel 

 

INGREDIENTS

  • 4 ounces veal cutlet
  • pink Himalayan salt or Redmond’s Real Salt, to taste
  • ground black pepper (or hot pepper flakes), to taste
  • heat-stable keto fat, enough for frying (see “How to Use Keto Fats” on page ##)

For Batter (optional)

  • “Nut Flour Sandwich Buns” (page ##)

— OR —

PREPARATION

Pound the veal cutlet thin (to about ½ an inch) with a meat tenderizer or the bottom of a small pan, then dust both sides with salt and pepper.

Option 1: 

Pan-fry in a skillet on medium heat, or deep-fry, until a meat thermometer inserted reads 145°F. (Alternatively, use an air-fryer.)

Option 2:

Coat veal with “Nut Flour Sandwich Buns” batter. Pan-fry in a skillet on medium heat, or deep-fry, until a meat thermometer inserted reads 145°F. 

Option 3:

Whisk together one raw egg with salt and pepper. Dip veal into egg mix, then roll in ½ cup of pork rind crumbles. Pan-fry in a skillet on medium heat, or deep fry, until a meat thermometer inserted reads 145°F. 

NOTES & TIPS

  • Fry using a deeper pot to decrease potential grease splatter.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 470.5kcal (24%), Total Fat 27.9g (43%), Total Carbs 1.4g (0%), Protein 54.6g (109%), and Fiber 0.1g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Sweet Treats

Nut Butter 

INGREDIENTS 

 

OPTIONAL

  • peanut or peanut butter food-grade essential oil, flavored oil, flavored concentrate, or sugar-free, alcohol-free extract, to taste (see my list “Where to Buy Keto Ingredients” on page ##)

 

PREPARATION

Blend everything in a food processor or blender until it looks like nut butter. Store in a glass canning jar and refrigerate for up to 1 week (or freeze).

 

NOTES & TIPS

  • Enjoy by the spoonful as is or dip organic, 100% dark chocolate (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) into the nut butter for a quick keto version of “Reese’s Peanut Butter Cups”. See also, “Chocolate Nut Butter Cups” (page ##).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: ½ cup (8 servings)

Serving size: 1 tablespoon

 

NUTRITIONAL DATA (per serving): 

Calories 230kcal (12%), Total Fat 25.5g (39%), Total Carbs 2g (1%), Protein 1g (2%), and Fiber 1.5g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Chocolate Sauce

INGREDIENTS

  • ½ cup raw cacao powder or 2 ounces 100% dark chocolate, chopped (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)
  • ½ cup filtered water

 

PREPARATION

In a cold saucepan, stir together the cocoa powder or chocolate, sweetener, and salt. 

 

Add water, and whisk over medium heat to incorporate. 

 

Remove from heat and allow to cool down a little before adding the vanilla.

 

Store in a glass jar in the fridge. Delicious cold or rewarmed!

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: ¾ cup (3 servings)

Serving size: ¼ cup 

 

NUTRITIONAL DATA (per serving): 

Calories 32.7kcal (2%), Total Fat 2g (3%), Total Carbs 8.3g (3%), Protein 2.8g (6%), and Fiber 5.3g (21%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Caramel Sauce

INGREDIENTS

  • ½ cup keto fat (see “How to Use Keto Fats” on page ##)
  • ½ cup packed Sukrin Gold or other non-GMO low-glycemic sweetener 
  • 2 farm-fresh, pasture-raised egg yolks*
  • 1 tablespoon warm  water

 

PREPARATION

Add keto fat and sweetener to a small, heavy-bottomed saucepan. 

 

With the pan on medium heat, lightly brown the mixture, watching closely as it can burn (turn black) quite easily. 

 

In a food processor, combine egg yolks and water and blend until frothy and foamy. 

 

Then, with the food processor running, VERY SLOWLY pour the warm fat/sweetener mixture through the hole in the top. 

 

Enjoy the caramel sauce immediately, or let it firm up in the fridge first if you would like to use it as frosting on cake, such as “Yellow Birthday Cake” (page ##).

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 servings

 

NUTRITIONAL DATA (per serving): 

Calories 88.9kcal (4%), Total Fat 10.1g (15%), Total Carbs 8.1g (3%), Protein 0.4g (1%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Cream Cheese Frosting 

This frosting is delicious on my “Yellow Birthday Cake” (page ##)!

 

INGREDIENTS 

 

OPTIONAL

  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste (see my list “Where to Buy Keto Ingredients” on page ##)
  • 2 tablespoons raw cacao powder, or more to taste

 

PREPARATION

Blend all of the ingredients together in a food processor. 

 

This frosting is ready to use immediately, and will firm up some once it has been chilled. 

 

Store in a glass, airtight container in the fridge and enjoy within 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 servings 

 

NUTRITIONAL DATA (per serving): 

Calories 96.7kcal (5%), Total Fat 11g (17%), Total Carbs 0.6g (0%), Protein 0.6g (1%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Yellow Birthday Cake

If you want to make a fancy layered cake, double or triple this recipe and layer the cakes with a frosting and/or topping of your choice.

 

INGREDIENTS

  • 10 farm-fresh, pasture-raised eggs
  • ½ cup packed Sukrin Gold or other non-GMO low-glycemic sweetener
  • 1 teaspoon aluminum-free baking soda
  • 1 teaspoon baking powder
  • 1 cup coconut flour 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ cup mild-flavored keto fat such as coconut oil, avocado oil, ghee/butter, or mild olive oil (see “How to Use Keto Fats” on page ##)
  • 2 tablespoons sugar-free vanilla extract (or the seeds scraped from 2 vanilla beans)

 

PREPARATION

Add everything to a food processor and pulse slowly to combine.

 

Pour batter into a greased 9-inch round cake pan or an 8 x 8-inch square pan (lined with parchment paper if you would like to easily remove the cake from the pan). 

 

Cook at 350°F for 30 minutes, or until a toothpick inserted into the center comes out clean. (It should be slightly soft in the middle.)

 

Frosting and topping ideas:

  • “Caramel Sauce” (page ##)
  • vanilla, coffee, fruit, or chocolate-flavored “Cream Cheese Frosting” (page ##)
  • melted 100% dark chocolate (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • chopped “Roasted Nuts” (page ##)
  • toasted coconut flakes
  • 100% dark chocolate chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cake with 12 slices

Serving Size: 1 slice

 

NUTRITIONAL DATA (per serving): 

Calories 174.7kcal (9%), Total Fat 14g (22%), Total Carbs 14.2g (5%), Protein 6.3g (13%), and Fiber 3.3g (13%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Brainless Keto Cookies 

INGREDIENTS 

  • 1 cup “Nut Butter” (page ##) OR 2 cups “Nut Flour” (page ##) OR 2 cups of pili nuts, raw macadamia nuts, or raw pecans
  • 1 farm-fresh, pasture-raised large egg (must be large!) 
  • ¼-½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener 
  • 1 teaspoon aluminum-free baking soda 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if nut butter or nuts are salted) 
  • 1-2 tablespoons coconut flour (omit this if you are using a less fatty nut or if you like flat crispy cookies) 

 

OPTIONAL

  • ¼ cup 100% dark chocolate chips/chunks/wafers or cacao butter chips/chunks/wafers (see note) 

 

PREPARATION 

Preheat oven to 325°F. 

 

If you are using whole nuts, grind them in the food processor with the sweetener and baking soda for a few minutes, until the mixture looks like peanut butter. Add the egg, salt, and coconut flour, and pulse to combine.

 

If you are using nut butter or nut flour, mix all of the ingredients together in a bowl or pulse everything together in a food processor.

 

Divide the batter into 12 small cookies, and place them on a baking sheet lined with unbleached parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Press them down gently and, if desired, top with dark chocolate or cacao butter pieces. 

 

Bake until cookies are just starting to turn golden around the edges (about 9 to 12 minutes).

 

NOTES & TIPS

  • Cacao (or cocoa) butter is raw chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 small cookies (12 servings)

Serving size: 1 small cookie

 

NUTRITIONAL DATA (per serving): 

Calories 317.3kcal (16%), Total Fat 34.5g (53%), Total Carbs 3.4g (1%), Protein 2g (4%), and Fiber 2.4g (10%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Chocolate Chip Cookies 

I use ¼ cup of sweetener, but you may need ½ cup when you are getting started to ‘reduce your sugar taste buds’. 

 

INGREDIENTS 

  • 1 cup “Nut Butter” (page ##) or 2 cups whole nuts (pili nuts, raw macadamia nuts, or raw pecans)
  • 1 teaspoon aluminium-free baking soda
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)
  • 1 large farm-fresh, pasture-raised egg at room temperature (must be large!) 
  • ¼-½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste 
  • 1 teaspoon coconut flour (optional, for thicker cookies) 
  • ½ cup 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) 

 

PREPARATION 

Preheat oven to 350°F. 

 

If using whole nuts, first blend them in a food processor until they turn into nut butter (about 5 minutes). 

 

To the nut butter add baking soda, salt, vanilla, egg, sweetener, and coconut flour, if using. Blend until combined. 

 

Add chopped chocolate and pulse to incorporate (or stir in by hand). 

 

Use a tablespoon to scoop 10 cookies onto a stainless-steel baking sheet lined with unbleached parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Slightly flatten the cookies (using two fingers or a wet spatula). 

 

Bake for 8 to 10 minutes, until golden brown around the edges. Let them cool and solidify before eating.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 10 cookies (10 servings)

Serving size: 1 cookie

 

NUTRITIONAL DATA (per serving): 

Calories 256kcal (13%), Total Fat 24.9g (38%), Total Carbs 6.7g (2%), Protein 3.9g (8%), and Fiber 4.1g (16%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Life by Chocolate Cookies 

Prepare the batter for “Life by Chocolate Brownies” (page ##), but if using whole eggs, omit the water. Scoop about 2 tablespoons of the batter at a time onto a baking sheet lined with parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat). Flatten a bit to form 2-inch wide, ½-inch thick cookies. Cook for 10 to 12 minutes at 325°F. Cool completely, and then keep refrigerated. (These cookies taste best after they have been chilled!)

 

Makes: 12 cookies (12 servings)

Serving size: 1 cookie

 

NUTRITIONAL DATA (per serving, with whole eggs): 

Calories 255.9kcal (13%), Total Fat 26.3g (41%), Total Carbs 3.7g (1%), Protein 3.7g (7%), and Fiber 1.7g (7%)

 

NUTRITIONAL DATA (per serving, with egg yolks): 

Calories 262.7kcal (13%), Total Fat 27.2g (42%), Total Carbs 3.7g (1%), Protein 3g (6%), and Fiber 1.7g (7%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Blondies 

Blonde Brownies

 

INGREDIENTS

  • 1 cup “Nut Butter” (page ##) OR 2 cups “Nut Flour” (page ##) OR 2 cups pili nuts, raw macadamia nuts, or raw pecans
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • pinch of pink Himalayan salt or Redmond’s Real Salt
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)
  • 2 farm-fresh, pasture-raised eggs
  • 1½ ounces of 100% dark chocolate or cacao butter chips/chunks/wafers (see note)

 

PREPARATION

Preheat oven to 350°F.

 

If you are using whole nuts, grind them in a food processor with the sweetener and salt for a few minutes, until the mixture looks like peanut butter. Add the vanilla, eggs, and dark chocolate or cacao butter, and pulse to combine. 

 

If you are using nut butter or nut flour, mix all of the ingredients together in a bowl or pulse everything together in a food processor.

 

Pour blondie dough into an 8 x 8-inch pan and bake for 20 minutes or until a toothpick inserted into the center comes out clean. Alternatively, form cookies and bake on a stainless-steel baking sheet lined with unbleached parchment paper or a silicone baking mat (such as Mrs. Anderson’s Big Baking Mat) until golden brown around the edges (about 10 minutes).

 

NOTES & TIPS

  • Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store. Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! 
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##! 

 

Makes: 10 servings

 

NUTRITIONAL DATA (per dark chocolate serving): 

Calories 180.1kcal (9%), Total Fat 17.5g (27%), Total Carbs 4.6g (2%), Protein 4.2g (8%), and Fiber 0.6g (2%)

 

NUTRITIONAL DATA (per cacao butter serving): 

Calories 192.3kcal (10%), Total Fat 19.5g (30%), Total Carbs 3.4g (1%), Protein 3.6g (7%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Life by Chocolate Brownies 

I make big batches and freeze these for traveling, or for those emotional ‘craving’ days. For a cookie variation, see “Life by Chocolate Cookies” (page ##).  

 

INGREDIENTS 

  • 5 ounces (about ½ cup) 100% dark chocolate chips, wafers, or chopped (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • 1 cup heat-stable keto fat (see “How to Use Keto Fats” on page ##)
  • ½–1 cup Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 4 farm-fresh, pasture-raised eggs OR 6 egg yolks (see note) 
  • ½ cup filtered water 

 

OPTIONAL

  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean) 
  • top with 100% dark chocolate chips, coconut flakes, and/or chopped nuts (such as pili nuts, raw macadamia nuts, or raw pecans)

 

PREPARATION 

Preheat oven to 325°F. 

 

Melt together the chocolate and keto fat in a double boiler (or in a metal bowl over a pot of water) on low heat. 

 

In a food processor, combine the sweetener, salt, eggs/egg yolks, water, and vanilla (if using). 

 

While the food processor is running, SLOWLY drizzle in the melted chocolate and fat mixture through the hole in the top. (This keeps the eggs from cooking. Pour too fast and you get scrambled eggs!) The mixture should get quite thick.

 

Pour batter into an 8 x 8-inch glass baking dish lined with unbleached parchment paper, a muffin pan with unbleached paper liners, a silicone muffin mold (such as the Medium 12-cup Mold by Freshware), or into small (4-ounce) canning jars or ramekins.

 

Sprinkle with optional toppings, if desired, then bake.

 

8 x 8-inch: 30 minutes (center should still jiggle a bit)

Muffin pan or small jars/ramekins: 8 minutes for fudgy brownies, or 12-15 minutes for cake-like brownies

 

Cool completely before serving. 

 

NOTES & TIPS

  • Reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##! 

 

Makes: 12 servings

 

NUTRITIONAL DATA (per serving, with whole eggs): 

Calories 255.9kcal (13%), Total Fat 26.3g (41%), Total Carbs 3.7g (1%), Protein 3.7g (7%), and Fiber 1.7g (7%)

 

NUTRITIONAL DATA (per serving, with egg yolks): 

Calories 262.7kcal (13%), Total Fat 27.2g (42%), Total Carbs 3.7g (1%), Protein 3g (6%), and Fiber 1.7g (7%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Dairy-Free Barely Chocolate Fat Bomb Brownies 

This is a great recipe for people who cannot process saturated fat very well and is lower in carbs than my “Life by Chocolate Brownies” (page ##).

 

INGREDIENTS 

  • 2 ounces 100% dark chocolate, chopped or chips (SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • 1 cup heat-stable keto fat such as high oleic sunflower oil, avocado oil, algae oil, or butter/ghee (see “How to Use Keto Fats” on page ##)
  • 6 farm-fresh, pasture-raised egg yolks (see note)
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 teaspoon sugar-free vanilla extract or the seeds scraped from 1 vanilla bean
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener 

 

PREPARATION

Preheat oven to 325°F.

 

Melt together dark chocolate and keto fat in a double boiler (or in a metal bowl over a pot of water) on low heat. 

 

In a food processor, combine the egg yolks, salt, vanilla, and sweetener.  

 

While the food processor is still running, VERY SLOWLY drizzle in the melted dark chocolate and fat mixture through the small hole on top. (The mixture should get quite thick.) 

 

Pour batter into an 8 x 8-inch square glass baking dish, a muffin pan with unbleached paper liners or a silicone muffin mold (such as the Medium 12-cup Mold by Freshware), or into small (4-ounce) canning jars or ramekins.

 

8 x 8-inch: 30 minutes (center should still jiggle a bit)

Muffin pan or small jars: 8 minutes for fudgy brownies, or 12-15 minutes for cake-like brownies

 

Screw tops on the canning jars or stack the muffin cups in a large canning jar with a lid for an easy, on-the-go snack. Store in the fridge and enjoy within 5 days, or freeze for later. 

 

NOTES & TIPS

  • Reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • These brownies taste best after they have been chilled in the fridge.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

Makes: 12 servings 

 

NUTRITIONAL DATA (per serving): 

Calories 217.1kcal (11%), Total Fat 23.4g (36%), Total Carbs 1.6g (1%), Protein 2g (4%), and Fiber 0.7g (3%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Easy Vanilla Pudding 

INGREDIENTS 

  • 3 tablespoons “Coconut Manna Cream” (page ##) or 1 cup “Dairy-Free Cream” (page ##)
  • 1 cup filtered water 
  • 1 tablespoon gelatin powder (from Vital Proteins or GrasslandBeef.com
  • ½ teaspoon sugar-free vanilla extract (or the seeds scraped from ½ vanilla bean) 
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener 

 

PREPARATION 

Blender method: Mix together the cream and water in a blender on high, until the sides of the blender are warm. Sprinkle gelatin powder over the mixture and blend again to combine. Let everything rest for 5 minutes so the gelatin can dissolve. Add the vanilla and sweetener, and blend one more time. Divide pudding into 4 small (4-ounce) canning jars or ramekins with about ¼ cup each, or 2 larger (8-ounce) canning jars or ramekins with about ½ cup each. Refrigerate for at least 1 to 4 hours, or overnight, to set/thicken. Store in the fridge and enjoy within 5 days. 

 

Stovetop method: In a saucepan on medium-low heat, mix together the cream and water, whisking frequently until warmed. (Do not boil!) Then, remove from heat. Sprinkle gelatin powder over the mixture and whisk until combined. Let everything rest for 5 minutes so the gelatin can dissolve. Add the vanilla and sweetener, and whisk again to combine. Divide pudding into 4 small canning jars or ramekins (with about ¼ cup each), or 2 larger canning jars or ramekins (with about ½ cup each). Refrigerate for at least 1 to 4 hours, or overnight, to set/thicken. Store in the fridge and enjoy within 5 days. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cup (4 small or 2 large servings)

Serving size:  ¼ cup (small) or ½ cup (large)

 

NUTRITIONAL DATA (per small serving): 

Calories 148.9kcal (7%), Total Fat 14.4g (22%), Total Carbs 1.8g (1%), Protein 3.4g (7%), and Fiber 1.2g (5%)

 

NUTRITIONAL DATA (per large serving): 

Calories 297.8kcal (15%), Total Fat 28.8g (44%), Total Carbs 3.6g (1%), Protein 6.7g (13%), and Fiber 2.4g (10%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Easy Fruit Pudding 

Prepare “Easy Vanilla Pudding” (page ##), but add in or substitute a fruit flavoring for the vanilla. Some combinations to try are cherry with lime, raspberry with mint, strawberry with basil, blackberry with lavender, mango with lemongrass, and apple with cinnamon.

 

OPTIONS

  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as banana, orange, lime, lemon, mango, papaya, blueberry, apple, pear, cherry, raspberry, blackberry, strawberry (see my list “Where to Buy Keto Ingredients” on page ##)
  • zest from 1 lemon or lime
  • ⅛ cup blackberries, raspberries, or strawberries (if your labs/scans are stable enough) 
  • 1 handful (1-2 sprigs) of fresh mint, basil, or other herbs (for added nutrients) 

 

Makes: 1 cup (4 small or 2 large servings)

Serving size:  ¼ cup (small) or ½ cup (large) 

 

NUTRITIONAL DATA (per small serving): 

Calories 148.9kcal (7%), Total Fat 14.4g (22%), Total Carbs 1.8g (1%), Protein 3.4g (7%), and Fiber 1.2g (5%)

 

NUTRITIONAL DATA (per large serving): 

Calories 297.8kcal (15%), Total Fat 28.8g (44%), Total Carbs 3.6g (1%), Protein 6.7g (13%), and Fiber 2.4g (10%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Dairy-Free Fruit Pudding 

This is a great substitute for yogurt.

 

INGREDIENTS 

  • 2 ounces cacao butter chips, chunks, or wafers (see note)  
  • 1 cup heat-stable keto fat such as high oleic sunflower oil, avocado oil, algae oil, or butter/ghee (see “How to Use Keto Fats” on page ##) 
  • 6 farm-fresh, pasture-raised egg yolks* 
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 teaspoon sugar-free vanilla extract or the seeds scraped from 1 vanilla bean
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as coconut, lemon, lime, passion fruit, banana, peach, cherry, raspberry, blueberry, blackberry, orange with vanilla, apple with cinnamon, and strawberry with mint (see my list “Where to Buy Keto Ingredients” on page ##) 

 

PREPARATION

Melt together cacao butter and keto fat in a double boiler (or in a metal bowl over a pot of water) on low heat. 

 

In a food processor, combine the egg yolks, salt, vanilla, sweetener, and fruit flavoring.  

 

While the food processor is still running, VERY SLOWLY drizzle in the melted cacao butter and fat mixture through the small hole on top. (The mixture should get quite thick.) 

 

Pour into small (4-ounce) or larger (8-ounce) glass canning jars, and sprinkle with optional toppings, if desired. Refrigerate, freeze, or just eat as is! 

 

NOTES & TIPS

  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store.
  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” to pasteurize raw eggs from the store. Also, reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 small servings or 6 large servings

 

NUTRITIONAL DATA (per small serving): 

Calories 403.9kcal (20%), Total Fat 45.6g (70%), Total Carbs 0.3g (0%), Protein 2g (4%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per large serving): 

Calories  807.9kcal (40%), Total Fat 91.2g (140%), Total Carbs 0.6g (0%), Protein 4g (8%), and Fiber 0g (0%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Life by Chocolate Pudding

Prepare the batter for “Life by Chocolate Brownies” (page ##). (Using whole eggs will create a thin pudding, while using egg yolks creates a very thick pudding.) Pour the batter into small (4-ounce) canning jars or ramekins, a muffin pan with unbleached paper liners, a silicone muffin mold (such as the Medium 12-cup Mold by Freshware), or an 8 x 8-inch glass baking dish lined with unbleached parchment paper. Refrigerate to set. Keep refrigerated and enjoy within 5 days. 

 

Makes: 12 servings

 

NUTRITIONAL DATA (per serving, egg yolks): 

Calories 262.7kcal (13%), Total Fat 27.2g (42%), Total Carbs 3.7g (1%), Protein 3g (6%), and Fiber 1.7g (7%)

 

NUTRITIONAL DATA (per serving, whole eggs): 

Calories 255.9kcal (13%), Total Fat 26.3g (41%), Total Carbs 3.7g (1%), Protein 3.7g (7%), and Fiber 1.7g (7%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Key Lime Custard 

This recipe can be baked or eaten raw (see note).

 

INGREDIENTS

  • 1 cup (8 ounces) Green Valley organic lactose-free cream cheese, “Nut Cheese” (page ##), or raw goat cheese 
  • 2 farm-fresh, pasture-raised eggs (see note)
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • zest of two limes or lemons
  • juice of two limes or lemons
  • ¼–½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)

 

OPTIONAL

  • crust: “Graham Cracker Pie Crust” (page ##) or “Ultra Low-Carb Graham Cracker Pie Crust” (page ##)

 

PREPARATION

Preheat oven to 350°F.

 

Add all of the ingredients to a food processor and pulse to combine. 

 

Divide the filling mixture into 4 small (4-ounce) canning jars or ramekins, with or without a crust.

 

Bake until the filling is set and no longer jiggles (about 8 to 12 minutes). Cool completely, then refrigerate. Serve chilled.

 

Keep refrigerated and enjoy within 5 days.

 

NOTES & TIPS

  • If you are confident of your egg source, quality, and/or safety, you may enjoy this custard raw. If you do not have access to good eggs, simply prepare this recipe without them.
  • For a full-sized pie, quadruple this recipe and pour the filling into a 9-inch pie pan (with or without a crust). Bake time is about 20 minutes, or until the filling is set and no longer jiggles.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving, without crust): 

Calories 207kcal (10%), Total Fat 20.9g (32%), Total Carbs 4.7g (2%), Protein 5g (10%), and Fiber 0.4g (2%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Dairy-Free Citrus or Fruit Curd

INGREDIENTS 

  • 2 batches “Dairy-Free Thick Cream” (page ##), ideally made with high oleic sunflower oil, melted butter/ghee, or melted coconut oil
  • ½ teaspoon of pink Himalayan salt or Redmond’s Real Salt
  • citrus or fruit flavoring (choose one)
  • zest and juice of 6 key limes
  • zest and juice of 3 meyer lemons
  • zest of 1 orange (no juice)
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as lemon, lime, orange, raspberry, strawberry, or banana (see my list “Where to Buy Keto Ingredients” on page ##)
  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste, if needed

OPTIONAL

  • crust: “Graham Cracker Pie Crust” (page ##), “Ultra Low-Carb Graham Cracker Pie Crust” (page ##), or “Life by Chocolate Brownies” (page ##) crumbled and pressed firmly into the bottom of your baking vessel

PREPARATION

Mix everything together in a bowl or food processor. Taste test and add more sweetness, if needed. 

If your eggs are well-sourced, you may leave this curd uncooked. If you want it thicker or are not confident of your egg source, quality, and/or safety, cook the curd in a small thick-bottomed pan over medium heat, whisking constantly until it thickens. 

Pour into 8 small (4 ounce) glass canning jars or ramekins, an 8×8-inch square baking dish, or a 9-inch round glass pie plate. Refrigerate for several hours, or overnight, to set. Keep refrigerated and enjoy within 5 days.

For a tart: Prepare a crust as directed, and set aside to cool. Meanwhile, make the curd, but do not cook. Pour uncooked curd into your crust and bake at 325°F for 15 minutes or until the center is set and not jiggly. 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 cups (8 servings)

Serving size: ½ cup

 

NUTRITIONAL DATA (per serving, without crust, with zest and juice): 

Calories 575.4kcal (29%), Total Fat 64.4g (99%), Total Carbs 1.2g (0%), Protein 2.7g (5%), and Fiber 0.1g (0%)

 

NUTRITIONAL DATA (per serving, without crust, with flavored drops): 

Calories 573.5kcal (29%), Total Fat 64.4g (99%), Total Carbs 0.6g (0%), Protein 2.6g (5%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Cheesecake 

INGREDIENTS 

  • 1 cup (8 ounces) raw goat cheese, Green Valley organic, lactose-free cream cheese
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • 2 farm-fresh, pasture-raised egg yolks
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt 
  • ¼ cup keto fat (such as melted coconut oil, ghee, butter, or high oleic sunflower oil, or macadamia nut oil), heavy cream, or “Dairy-Free Cream” (page ##) 
  • zest of 1 lemon or lime 
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean) 

 

OPTIONAL

  • flavorings: pumpkin (½ cup pumpkin puree), chocolate (¼ cup raw cacao powder), maple (¼ cup Lakanto Maple Syrup), or use food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste (see my list “Where to Buy Keto Ingredients” on page ##) 
  • crust: “Graham Cracker Pie Crust” (page ##), “Ultra Low-Carb Graham Cracker Pie Crust” (page ##), or “Life by Chocolate Brownies” (page ##) crumbled and pressed firmly into the bottom of your baking vessel 

 

PREPARATION

Preheat oven to 325°F.

 

Add all of the ingredients to a food processor and pulse to combine. 

 

Divide the filling mixture into 4 small (4-ounce) canning jars or ramekins, with or without a crust.

 

Bake until the filling is almost, but not quite firm (about 8 to 12 minutes). Cool completely, then refrigerate. Serve chilled.

 

Keep refrigerated and enjoy within 5 days.

 

NOTES & TIPS

  • For a full-sized pie, quadruple this recipe and pour the filling into a 9-inch pie pan (with or without a crust). Bake time is about 20-30 minutes, or until the filling is set and no longer jiggles.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving, without crust): 

Calories 252.2kcal (13%), Total Fat 27.3g (42%), Total Carbs 2.5g (1%), Protein 3.4g (7%), and Fiber 0.2g (1%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Pecan Pie

This is wonderful without a crust! 

 

INGREDIENTS

  • 1 cup heat-stable keto fat such as ghee or butter (see “How to Use Keto Fats” on page ##)
  • 1 cup heavy cream or “Dairy-Free Cream” (page ##)
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ½ cup Lakanto Sugar Free Maple Syrup OR an additional ½ cup Sukrin Gold, or other non-GMO, low-glycemic sweetener
  • 2 farm-fresh, pasture-raised eggs
  • 2 teaspoons sugar-free vanilla extract (or the seeds scraped from 2 vanilla beans)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 cup chopped pecans

 

OPTIONAL

  • crust: “Graham Cracker Pie Crust” (page ##), “Ultra Low-Carb Graham Cracker Pie Crust” (page ##), or “Life by Chocolate Brownies” (page ##) crumbled and pressed firmly into the bottom of your baking vessel
  • ½ cup whole pecans, to decorate the top

 

PREPARATION

Preheat oven to 325°F.

 

In a food processor, combine the keto fat, sweetener, maple syrup, eggs, vanilla, and salt.

 

With the food processor running, drizzle in the cream to create your pie filling. 

 

In a pie pan, with or without a crust, put the chopped pecans in the bottom and pour filling over them. Decorate the top with whole pecans in a pretty pattern, if desired.

 

Bake for 40-45 minutes or until set. 

 

Grab and go variation: Evenly divide the mixture into 6 small (4-ounce) canning jars or ramekins, a muffin pan with unbleached paper liners, or a silicone muffin mold (such as the Medium 12-cup Mold by Freshware). Bake for 15 minutes, or until set.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

 

NUTRITIONAL DATA (per serving, without crust): 

Calories 611.3kcal (31%), Total Fat 68.3g (105%), Total Carbs 2.9g (1%), Protein 4g (8%), and Fiber 1.7g (7%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Low-Carb Apple Pie

First, prepare a pie crust (such as “Graham Cracker Pie Crust” on page ## or “Ultra Low-Carb Graham Cracker Pie Crust” on page ##), and set aside to cool. Meanwhile, prepare “Apple Crisp or Crumble” (page ##), but omit any topping and just pour the “apples” directly into your prepared crust. Bake at 350°F until the filling and crust are golden and warmed through (about 30 minutes). Serve immediately, then store covered in the fridge for up to 5 days.

 

NOTES & TIPS

  • This pie is great by itself, but really shines when topped with “Caramel Sauce” (page ##) and “Dairy-Free Thick Cream” (page ##) or one of my ice creams, such as “Dairy-Free Ice Cream or Popsicles” (page ##), “Autoimmune Keto Ice Cream or Popsicles” (page ##), or “Easy Dairy Ice Cream or Popsicles” (page ##). 
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 8 servings

 

NUTRITIONAL DATA (per serving, without crust): 

Calories 142.8kcal (7%), Total Fat 15.3g (24%), Total Carbs 2.2g (1%), Protein 1.2g (2%), and Fiber 0.9g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Apple Crisp or Crumble

BASE INGREDIENTS

  • 2 cups thinly sliced zucchini with the moisture pressed out (about 4-10 zucchini)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 2 tablespoons apple cider vinegar, lime/lemon juice, or the zest of 1 lime/lemon (see note)
  • 1 batch “Caramel Sauce” (page ##) or ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ½ teaspoon ground nutmeg
  • 1 tablespoon ground cinnamon
  • 1 teaspoon psyllium husk powder (see note) or konjac powder (optional, for thickening)

 

TOPPING OPTIONS 

Crumble: Mix together and place on top of your zucchini “apples”, then bake.

  • ½ cup sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins
  • ¼ cup melted keto fat such as butter, ghee, or coconut oil (see “How to Use Keto Fats” on page ##)
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • 1 tablespoon ground cinnamon
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if nuts, butter, or pork rinds are salted)

 

Granola: Top zucchini “apples” with uncooked “Low Carb Granola” (page ##) and then bake. Alternatively, bake zucchini “apples” until golden, then top with already-baked granola before serving.

  • ½ cup “Low Carb Granola” (page ##), or to taste (but watch the carbs!) 

 

Nutty: Mix together and place on top of your zucchini “apples”, then bake.

  • ½ cup chopped raw nuts (pili nuts, raw macadamia nuts, or raw pecans)
  • 4 tablespoons Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ¼ cup melted keto fat such as butter, ghee, coconut oil, mild olive oil, or high oleic sunflower oil (see “How to Use Keto Fats” on page ##)
  • 1 farm-fresh, pasture-raised egg, beaten

 

PREPARATION

First, prepare the zucchini.

 

Method one: Peel the zucchini with a regular vegetable peeler and discard or compost the peels. Continue using the vegetable peeler to create wide ribbons. If the seedy pulp at the core of the zucchini is mushy, discard or compost that part, and continue peeling. Place the ribbons into a large stainless-steel colander that fits nicely over a stockpot, with at least 1 inch of air space below the colander. 

 

Method two: Chop off one end of the zucchini, stand it upright with the cut end down. Use a sharp knife to slice the peel off of the zucchini, and discard or compost the peels. Slice the peeled zucchini in half lengthwise, then use a spoon or melon baller to remove the seeds/pulp. Slice into ¼-inch slivers, which should look similar to apple slices. Place them into a large stainless-steel colander that fits nicely over a stockpot, with at least 1 inch of air space below the colander. 

 

With the zucchini in the colander (peeled into ribbons or cut into slices), sprinkle with salt, toss with your hands, and let sit while you prepare the rest of the ingredients. (You may also do this the evening before and let it sit in the fridge overnight.) 

 

Preheat oven to 350°F.

 

In a medium bowl, combine the caramel, cinnamon, nutmeg, and apple cider vinegar/lime or lemon juice/lime or lemon zest and set aside. Prepare the topping of your choice: Crumble, Granola, or Nutty.

 

After topping is prepared, rinse the zucchini under cold water to get the salt out. Then, using your hands, press down on the colander or squeeze the zucchini to remove as much moisture as possible. (The resulting zucchini should amount to 2 cups. If not, prepare more as needed before continuing.) Once fully drained, add the zucchini to the caramel mixture. If there is any liquid in the bowl after mixing everything together, add one of the optional thickeners. 

 

Spoon the filling into an 8 x 8-inch square or 9-inch round glass baking dish. For a grab and go variation, spoon into 8 small (4-ounce) glass canning jars. Add the topping of your choice and bake for 30 minutes or until golden brown. (If using already-baked granola for your topping, bake the filling by itself until golden brown, then top with baked granola.)

 

Serve immediately, then keep refrigerated for up to 5 days or freeze.

 

NOTES & TIPS

  • The skins and seeds of zucchini contain a lot of lectins which are often not digested well by the human body, but my chickens and compost pile love them!
  • Scrub the citrus vigorously before zesting as even organic has a toxic coating.
  • Regarding psyllium husk powder (must be powder!):
  • If you have a sensitivity, do not use psyllium husk powder.
  • The psyllium husk powder may cause your dish (raw or cooked) to take on a slightly purple color. Fear not–this is a natural reaction of the psyllium husk powder.
  • Psyllium husk powder is not digested well by the body, so the carbs might appear higher than they actually are. You should test your reaction to this recipe with the Keto Mojo ketone tester 4 hours after eating!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 8 servings

 

NUTRITIONAL DATA (per serving, crumble top): 

Calories 228kcal (11%), Total Fat 22.7g (35%), Total Carbs 3.7g (1%), Protein 4.6g (9%), and Fiber 2g (8%)

 

NUTRITIONAL DATA (per serving, granola top): 

Calories 236.6kcal (12%), Total Fat 22.8g (35%), Total Carbs 3.4g (1%), Protein 6.9g (14%), and Fiber 2g (8%)

 

NUTRITIONAL DATA (per serving, nutty top): 

Calories 249.7kcal (12%), Total Fat 26.5g (41%), Total Carbs 3.2g (1%), Protein 2.4g (5%), and Fiber 1.5g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Crème Brûlée

INGREDIENTS

  • 1 cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • 6 farm-fresh, pasture-raised egg yolks at room temperature (see note)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 2 teaspoons sugar-free vanilla extract (or the seeds scraped from 2 vanilla beans)
  • 2 cups neutral-flavored, melted or liquid keto fat such as butter, algae oil, or high oleic sunflower oil (see “How to Use Keto Fats” on page ##)

 

OPTIONAL

  • add zest and juice from 1 lemon or lime (omit juice if on a very low-carb diet)
  • add 1 handful (1-2 sprigs) fresh mint or basil leaves, for added nutrients
  • add food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste such as strawberry, raspberry, blueberry, blackberry, orange, cherry, mango, or lavender (see my list “Where to Buy Keto Ingredients” on page ##)
  • substitute half of the sweetener with low-glycemic maple syrup (such as Lakanto Maple Syrup)

 

PREPARATION

Preheat oven to 325°F. 

 

In a food processor, blend together the sweetener, egg yolks, salt, vanilla, and any optional flavorings. (If your eggs are not at room temperature, blend the mixture for a few minutes until it warms up a bit. This will help your crème brûlée thicken.) 

 

With the food processor running, VERY SLOWLY pour in the keto fat through the hole on the top. (The slower the better!)

 

Pour mixture into an 8 x 8-inch or 9 x 13-inch glass baking dish, or into 6 small (4-ounce) canning jars or ramekins. Bake until a toothpick inserted into the center comes out clean. 

 

8 x 8-inch: 30 minutes

9 x 13-inch: 20 minutes

small jars or ramekins: 10 minutes

 

Let cool on a wire rack, then refrigerate for at least 1 hour before serving. Store in the fridge and enjoy within 5 days.

 

NOTES & TIPS

  • Reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 6 servings

 

NUTRITIONAL DATA (per serving): 

Calories 746.8kcal (37%), Total Fat 84.4g (130%), Total Carbs 0.6g (0%), Protein 2.6g (5%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Easy White Chocolate Bar 

INGREDIENTS 

  • 2 cups cacao butter chips/chunks/wafers (see note) 
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean) 
  • 1 cup Sukrin Gold or other non-GMO, low-glycemic sweetener, or to taste 

 

OPTIONAL

  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste (see my list “Where to Buy Keto Ingredients” on page ##) such as peanut butter, banana, lemon, passion fruit, mango, ginger, orange or raspberry with vanilla, strawberry with mint or lime, etc.

 

PREPARATION 

Melt cacao butter in a double boiler (or metal bowl on top of a pot of water) on low heat, stirring frequently so it does not burn. 

 

Remove from heat. Stir in sweetener and any flavoring(s), if using. 

 

Pour the mixture into 6 silicone chocolate molds (such as the Break-Apart Mold by Freshware) or a baking dish lined with unbleached parchment paper, and sprinkle with sweetener. 

 

Put in the fridge or freezer to solidify. 

 

NOTES & TIPS

  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 144 chocolate squares (144 servings) or 6 chocolate bars (6 servings)

Serving size: 1 chocolate square or 1 chocolate bar (24 chocolate squares)

 

NUTRITIONAL DATA (per serving, chocolate square): 

Calories 28.9kcal (1%), Total Fat 3.1g (5%), Total Carbs 0g (0%), Protein 0g (0%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per serving, chocolate bar): 

Calories 693.3kcal (35%), Total Fat 74.4g (115%), Total Carbs g (0%), Protein g (0%), and Fiber g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Easy Dark Chocolate Bar

INGREDIENTS 

  • 1 cup 100% dark chocolate chips/chunks/wafers (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • 1 cup cacao butter chips/chunks/wafers (see note)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 cup Sukrin Gold or other non-GMO, low-glycemic sweetener, or to taste

 

OPTIONAL

  • 1 teaspoon sugar-free vanilla extract or the seeds scraped from 1 vanilla bean
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste, such as peanut butter, banana, lemon, passion fruit, mango, ginger, orange or raspberry with vanilla, strawberry with mint or lime, etc. (see my list “Where to Buy Keto Ingredients” on page ##)
  • top with coconut flakes, crushed coffee beans, or chopped nuts (pili nuts, raw macadamia nuts, raw pecans

 

PREPARATION

Melt the chocolate, cacao butter, and salt in a double boiler (or metal bowl on top of a pot of water) on low heat, stirring frequently so it does not burn.

 

Remove from heat. Stir in sweetener and any flavoring(s), if using. 

 

Pour the mixture into 6 silicone chocolate molds (such as the Break-Apart Mold by Freshware) or a baking dish lined with unbleached parchment paper. If desired, sprinkle with optional toppings, then refrigerate or freeze to solidify. 

 

Enjoy within 7 days.

 

NOTES & TIPS

  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! (Check SantaBarbaraChocolate.com or the baking section of your local quality grocery store.)
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 144 chocolate squares (144 servings) or 6 chocolate bars (6 servings)

Serving size: 1 chocolate square or 1 chocolate bar (24 chocolate squares)

 

NUTRITIONAL DATA (per serving, chocolate square): 

Calories 18.6kcal (1%), Total Fat 1.8g (3%), Total Carbs 0.3g (0%), Protein 0.2g (0%), and Fiber 0.2g (1%)

 

NUTRITIONAL DATA (per serving, chocolate bar): 

Calories 445.5kcal (22%), Total Fat 43.5g (67%), Total Carbs 8.1g (3%), Protein 4g (8%), and Fiber 4g (16%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Easy Barely Chocolate Bar

This recipe uses 3 parts cacao butter and 1 part dark chocolate to create a bar similar in taste to milk chocolate. Feel free to adjust the ratio to your liking.

 

INGREDIENTS 

  • 1¾ cup cacao butter chips/chunks/wafers (see note)
  • ¼ cup 100% dark chocolate chips/chunks/wafers (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 cup Sukrin Gold or other non-GMO, low-glycemic sweetener, or to taste

 

OPTIONAL

  • 1 teaspoon sugar-free vanilla extract or the seeds scraped from 1 vanilla bean
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste, such as peanut butter, banana, lemon, passion fruit, mango, ginger, orange or raspberry with vanilla, strawberry with mint or lime, etc. (see my list “Where to Buy Keto Ingredients” on page ##)
  • top with coconut flakes, crushed coffee beans, or chopped nuts (pili nuts, raw macadamia nuts, raw pecans

 

PREPARATION

Melt the cacao butter, chocolate, and salt in a double boiler (or metal bowl on top of a pot of water) on low heat, stirring frequently so it does not burn.

 

Remove from heat. Stir in sweetener and any flavoring(s), if using. 

 

Pour the mixture into 6 silicone chocolate molds (such as the Break-Apart Mold by Freshware) or a baking dish lined with unbleached parchment paper. If desired, sprinkle with optional toppings, then refrigerate or freeze to solidify. 

 

Enjoy within 7 days.

 

NOTES & TIPS

  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! (Check SantaBarbaraChocolate.com or the baking section of your local quality grocery store.)
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 144 chocolate squares (144 servings) or 6 chocolate bars (6 servings)

Serving size: 1 chocolate square or 1 chocolate bar (24 chocolate squares)

 

NUTRITIONAL DATA (per serving, chocolate square): 

Calories 20.2kcal (1%), Total Fat 2.1g (3%), Total Carbs 0.2g (0%), Protein 0.1g (0%), and Fiber 0.1g (0%)

 

NUTRITIONAL DATA (per serving, chocolate bar): 

Calories 486kcal (24%), Total Fat 50.1g (77%), Total Carbs 4g (1%), Protein 2g (4%), and Fiber 2g (8%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Chocolate Nut Butter Cups 

INGREDIENTS 

  • 6 ounces 100% dark chocolate or cacao butter chips/chunks/wafers (see note) 
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ½ cup heat-stable keto fat (see “How to Use Keto Fats” on page ##)
  • ½ cup “Nut Butter” (page ##)

 

PREPARATION 

Melt the chocolate or cacao butter in a double boiler on low heat. Stir in the sweetener and keto fat.

 

Line a muffin pan with unbleached paper liners or use a silicone muffin mold (such as the Medium 12-cup Mold by Freshware).

 

To create the nut butter cups, first pour a layer of chocolate or cacao butter into the muffin cups. Next, add a layer of nut butter, then top with another layer of chocolate or cacao butter. Repeat until all ingredients are used. (There should be about 6 cups in total.) 

 

Refrigerate or freeze to solidify.

 

Quick and easy version: Combine sweetener, keto fat, and nut butter. Then, dip dark chocolate or cacao butter pieces into the mixture.

 

NOTES & TIPS

  • Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store. Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Preparing these nut butter cups with cacao butter, instead of dark chocolate, will result in fewer carbs.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##! 

 

Makes: 6 nut butter cups (6 servings)

 

NUTRITIONAL DATA (per dark chocolate serving): 

Calories 648.9kcal (32%), Total Fat 67.9g (104%), Total Carbs 10.8g (4%), Protein 5.4g (11%), and Fiber 6g (24%)

 

NUTRITIONAL DATA (per cacao butter serving): 

Calories 729.9kcal (36%), Total Fat 81g (125%), Total Carbs 2.7g (1%), Protein 1.3g (3%), and Fiber 2g (8%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Fruit Fat Bombs

INGREDIENTS 

  • 2 ounces cacao butter chips, chunks, or wafers (see note) 
  • 1 cup heat-stable keto fat such as high oleic sunflower oil, avocado oil, algae oil, or butter/ghee (see “How to Use Keto Fats” on page ##)
  • 6 farm-fresh, pasture-raised egg yolks (see note)
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 teaspoon sugar-free vanilla extract or the seeds scraped from 1 vanilla bean
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as coconut, lemon, lime, passion fruit, banana, peach, cherry, raspberry, blueberry, blackberry, orange with vanilla, apple with cinnamon, and strawberry with mint (see my list “Where to Buy Keto Ingredients” on page ##) 

 

PREPARATION

Preheat oven to 350°F.

 

Melt together cacao butter and keto fat in a double boiler (or in a metal bowl over a pot of water) on low heat. 

 

In a food processor, combine the egg yolks, salt, vanilla, sweetener, and fruit flavoring.  

 

While the food processor is still running, VERY SLOWLY drizzle in the melted cacao butter and fat mixture through the small hole on top. (The mixture should get quite thick.)

 

Spoon the batter into small (4-ounce) canning jars, a muffin pan with unbleached paper liners, or a silicone muffin mold (such as the Medium 12-cup Mold by Freshware). Bake for 7 minutes if you like them gooey, or 10 minutes for a cookie-like texture. 

 

Top the canning jars with lids for traveling or stack the muffin cups in a large canning jar with a lid in the fridge for on-the-go snacks. These also freeze well.

 

NOTES & TIPS

  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store.
  • Reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 small servings 

 

NUTRITIONAL DATA (per serving): 

Calories 274.3kcal (14%), Total Fat 29.5g (45%), Total Carbs 1.6g (1%), Protein 2.7g (5%), and Fiber 0.7g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Cookie Dough Fat Bombs

These are made with goat cheese (or cream cheese), but it tastes like cookie dough! This recipe includes vanilla and chocolate chip options. 

 

INGREDIENTS 

 

OPTIONAL

  • For vanilla: add 1-3 teaspoons sugar-free vanilla extract (or the seeds scraped from 1-3 vanilla beans)
  • For chocolate chip: add 1½ ounces 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) 

 

PREPARATION 

Add the cheese, sweetener, keto fat, salt, and vanilla (if using) to a food processor and purée until smooth. 

 

Add chocolate, if using, and pulse quickly to combine.

 

Transfer to small (4-ounce) glass canning jars and freeze to achieve an ice cream-like texture–maybe even better than ice cream.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per vanilla serving): 

Calories 6000.3kcal (30%), Total Fat 66.3g (102%), Total Carbs 3.4g (1%), Protein 3.4g (7%), and Fiber 1.7g (7%)

 

NUTRITIONAL DATA (per chocolate chip serving): 

Calories 668.6kcal (33%), Total Fat 72g (111%), Total Carbs 6.5g (2%), Protein 5g (10%), and Fiber 3.2g (13%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Chocolate Fat Bombs 

INGREDIENTS 

  • 1 cup keto fat such as butter, ghee, coconut oil, algae oil, avocado oil, or camellia tea oil (see “How to Use Keto Fats” on page ##) 
  • 5 ounces (about ½ cup) 100% dark chocolate chips, wafers, or chopped (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener 

 

OPTIONAL 

  • add 1 handful (1-2 sprigs) fresh mint or basil leaves, for added nutrients  
  • add food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as raspberry, orange, strawberry, coconut, banana, lemon, lime, vanilla, mint, or peanut butter (see my list “Where to Buy Keto Ingredients” on page ##) 
  • top with coconut flakes, crushed coffee beans, or chopped nuts (pili nuts, raw macadamia nuts, or raw pecans

 

PREPARATION

Melt together the keto fat, chocolate and salt in a double boiler over low heat. 

 

Meanwhile, pulverize the sweetener and fresh mint or basil leaves, if using, in a blender or food processor until powdered. 

 

Add the melted chocolate mixture and any flavored oils/concentrates/extracts, if using, and blend until well combined. 

 

For full-sized fat bombs, pour into 12 small (4-ounce) glass canning jars or ramekins, a muffin pan with unbleached paper liners, a silicone muffin mold (such as the Medium 12-cup Mold by Freshware), or an 8 x 8-inch glass baking dish lined with unbleached parchment paper. For fat bomb chunks, pour into 2 silicone candy molds (such as the Chunk, 3-Cup Silicone Chocolate Candy Mold by Freshware). 

 

Sprinkle with optional toppings, if desired, and chill in the fridge or freezer until firm. 

 

NOTES & TIPS

  • I like to keep lots of these stored in the freezer for easy grab-and-go snacks.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 full-sized fat bombs or 42 fat bomb chunks

Serving size: 1 full-sized fat bomb or 1 fat bomb chunk

 

NUTRITIONAL DATA (per full-size serving): 

Calories 235.9kcal (12%), Total Fat 25g (38%), Total Carbs 3.4g (1%), Protein 1.7g (3%), and Fiber 1.7g (7%)

 

NUTRITIONAL DATA (per chunk serving): 

Calories 67.4kcal (3%), Total Fat 7.1g (11%), Total Carbs 1g (0%), Protein 0.5g (1%), and Fiber 0.5g (2%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

White Chocolate Fat Bombs 

I like to store lots of these in the freezer for easy travel snacks. I make fat bombs every Sunday, so I am never without! 

 

INGREDIENTS 

  • 1 cup keto fat such as butter, ghee, coconut oil, algae oil, avocado oil, or camellia tea oil (see “How to Use Keto Fats” on page ##) 
  • 5 ounces (about ½ cup) cacao butter chips/chunks/wafers (see note)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener

 

OPTIONAL

  • add 1 handful (1-2 sprigs) fresh mint or basil leaves, for added nutrients  
  • add food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as raspberry, orange, strawberry, coconut, banana, lemon, lime, mint, or peanut butter (see my list “Where to Buy Keto Ingredients” on page ##) 
  • top with coconut flakes, crushed coffee beans, or chopped nuts (such as “Roasted Nuts” (page ##), pili nuts, raw macadamia, or raw pecans

 

PREPARATION

In a double boiler (or metal bowl on top of a pot of water) on low heat, slowly melt together the keto fat, cacao butter, and salt. 

 

Meanwhile, pulverize the sweetener and fresh mint or basil leaves, if using, in a blender or food processor until powdered. 

 

Add the melted cacao butter mixture and any essential oils or extracts, if using, to the sweetener, and pulse until well combined. 

 

For full-sized fat bombs, pour into 12 small (4-ounce) glass canning jars or ramekins, a muffin pan with unbleached paper liners, a silicone muffin mold (such as the Medium 12-cup Mold by Freshware), or an 8 x 8-inch glass baking dish lined with unbleached parchment paper. For fat bomb chunks, pour into 2 silicone candy molds (such as the Chunk, 3-Cup Silicone Chocolate Candy Mold by Freshware). 

 

Sprinkle with optional toppings, if desired, and chill in the fridge or freezer until firm. 

 

NOTES & TIPS

  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 full-sized fat bombs or 42 fat bomb chunks

Serving size: 1 full-sized fat bomb or 1 fat bomb chunk

 

NUTRITIONAL DATA (per full-size serving): 

Calories 243kcal (12%), Total Fat 25.6g (41%), Total Carbs 0g (0%), Protein 1.7g (3%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per chunk serving): 

Calories 69.4kcal (3%), Total Fat 7.6g (12%), Total Carbs 0g (0%), Protein 0.5g (1%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Egg-Free Fruit Fat Bombs

INGREDIENTS 

  • 1 cup keto fat such as butter, ghee, coconut oil, algae oil, avocado oil, or camellia tea oil (see “How to Use Keto Fats” on page ##)
  • 5 ounces cacao butter chips/chunks/wafers (see note)
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener

 

OPTIONAL

  • add 1 handful (1-2 sprigs) fresh mint or basil leaves, for added nutrients  
  • add food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as raspberry, orange, strawberry, coconut, banana, lemon, or lime (see my list “Where to Buy Keto Ingredients” on page ##)
  • top with coconut flakes, crushed coffee beans, or chopped nuts (pili nuts, raw macadamia nuts, or raw pecans)

 

PREPARATION

In a double boiler (or metal bowl on top of a pot of water) on low heat, slowly melt together the keto fat, cacao butter, and salt. 

 

Meanwhile, pulverize the sweetener and fresh mint or basil leaves, if using, in a blender or food processor until powdered. 

 

Add the melted cacao butter mixture and any essential oils or extracts, if using, to the sweetener, and pulse until well combined. 

 

For full-sized fat bombs, pour into 12 small (4-ounce) glass canning jars or ramekins, a muffin pan with unbleached paper liners, a silicone muffin mold (such as the Medium 12-cup Mold by Freshware), or an 8 x 8-inch glass baking dish lined with unbleached parchment paper. For fat bomb chunks, pour into 2 silicone candy molds (such as the Chunk, 3-Cup Silicone Chocolate Candy Mold by Freshware). 

 

Sprinkle with optional toppings, if desired, and chill in the fridge or freezer until firm.

 

NOTES & TIPS

  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 full-sized fat bombs or 42 fat bomb chunks

Serving size: 1 full-sized fat bomb or 1 fat bomb chunk

 

NUTRITIONAL DATA (per full-size serving): 

Calories 243kcal (12%), Total Fat 26.5g (41%), Total Carbs 0g (0%), Protein 1.7g (3%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per chunk serving): 

Calories 69.4kcal (3%), Total Fat 7.6g (12%), Total Carbs 0g (0%), Protein 0.5g (1%), and Fiber 0g (0%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Dairy-Free Barely Chocolate Pudding Fat Bombs 

This is a great recipe for people who do not process saturated fat very well!

 

INGREDIENTS 

  • 2 ounces 100% dark chocolate, chopped (SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) 
  • 1 cup heat-stable keto fat such as high oleic sunflower oil, avocado oil, algae oil, or butter/ghee (see “How to Use Keto Fats” on page ##) 
  • 6 farm-fresh, pasture-raised egg yolks* 
  • ¼ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean) 
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener 

 

OPTIONAL

  • top with coconut flakes, crushed coffee beans, or chopped nuts (such as “Roasted Nuts” (page ##), pili nuts, raw macadamia, or raw pecans
  • add 1 handful (1-2 sprigs) fresh mint or basil leaves, for added nutrients  
  • add food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste, such as raspberry, orange, strawberry, coconut, banana, lemon, lime, mint, or peanut butter (see my list “Where to Buy Keto Ingredients” on page ##)

 

PREPARATION

Melt together dark chocolate and keto fat in a double boiler (or in a metal bowl over a pot of water) on low heat. 

 

In a food processor, combine the egg yolks, salt, vanilla, and sweetener (and mint or basil and any essential oils or extracts, if using).

 

While the food processor is still running, VERY SLOWLY drizzle in the melted dark chocolate and fat mixture through the small hole on top. (The mixture should get quite thick.) 

 

Pour into a glass storage container or, for individual servings, pour into small (4-ounce) or larger (8-ounce) glass canning jars. Sprinkle with optional toppings, if desired, then refrigerate, freeze, or just eat as is! (Pudding will firm up significantly as it chills.) 

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store. Also, reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 12 small servings or 6 large servings

 

NUTRITIONAL DATA (per small serving): 

Calories 217.1kcal (11%), Total Fat 23.4g (36%), Total Carbs 1.6g (1%), Protein 2g (4%), and Fiber 0.7g (3%)

 

NUTRITIONAL DATA (per large serving): 

Calories 434.2kcal (22%), Total Fat 48.6g (72%), Total Carbs 3.3g (1%), Protein 4g (8%), and Fiber 1.3g (5%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Fruit Popsicles 

INGREDIENTS 

  • 2 cups filtered water 
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as coconut, lemon, lime, passion fruit, banana, peach, cherry, raspberry, blueberry, blackberry, orange with vanilla, apple with cinnamon, and strawberry with mint (see my list “Where to Buy Keto Ingredients” on page ##) 
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ cup  Sukrin Gold or other non-GMO, low-glycemic sweetener
  • 1 tablespoon apple cider vinegar or ½ teaspoon citric acid for a tangy fruit flavor (make sure it is not from GMO corn) 

 

PREPARATION

Pulverize all ingredients in a blender and pour into a silicone popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) or into cups with popsicle sticks. 

 

Freeze and enjoy.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 5 popsicles

Serving size: 1 popsicle

 

NUTRITIONAL DATA (per serving): 

Calories 0kcal (0%), Total Fat 0g (0%), Total Carbs 0.5g (0%), Protein 0g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Dairy-Free Ice Cream or Popsicles 

This is one of the best keto treats you will ever have. My nieces and nephews think it is the best ice cream EVER–keto or no keto. 

 

INGREDIENTS 

  • 1 cup liquid neutral-flavored keto fat (see “How to Use Keto Fats” on page ##)
  • 6 farm-fresh, pasture-raised egg yolks* 
  • pinch of pink Himalayan salt or Redmond’s Real Salt 
  • 1 cup filtered water 
  • ¼ cup Sukrin Bake, Sukrin Gold, or other non-GMO, low-glycemic sweetener (see note)
  • 1 teaspoon organic, sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean) 

 

FLAVOR OPTIONS

  • Chocolate: ¼ cup raw cacao powder
  • Chocolate chip: ½ cup chopped 100% dark chocolate or 100% dark chocolate chips (SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • White chocolate chip: ½ cup chopped cacao butter or cacao butter chips (see note)
  • Coffee: omit vanilla and substitute water with strongly-brewed, cold coffee (If your coffee is hot, blend all the other ingredients together first and then, while food processor is running, drizzle in the hot coffee.) 
  • Tea: substitute water with strongly-brewed, cold green/black/white/herbal tea such as my “Chai” on page ## (If your tea is hot, blend all the other ingredients first and then, while food processor is running, drizzle in the hot tea.)
  • Fresh herbs with food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste (see my list “Where to Buy Keto Ingredients” on page ##) such as thyme with lemon, basil with raspberry, mint with chocolate, and vanilla with orange

 

PREPARATION 

Add all ingredients to a blender or food processor and pulse until smooth, scraping down the sides as needed. 

 

Ice cream maker: Pour the mixture into a stainless-steel ice cream maker (such as Whyter ICM-201SB Upright Automatic 2-Quart Ice Cream Maker), and process until set. 

 

Freezer ice cream: Pour into a large glass or stainless-steel storage container with a lid and place in a very cold freezer. Stir occasionally and continue freezing until it reaches the consistency of soft serve (at least 4 hours). 

 

Popsicles: Pour into a silicone popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) or stainless-steel ice cube trays. Freeze until solid.

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • Sukrin Bake is the best choice for making ice cream because it is an allulose sweetener. It does not freeze rock-solid like Sukrin Gold and other erythritol sweeteners do. If you use a different sweetener, you will need to soften your ice cream in the fridge for 1 hour before serving.
  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings of ice cream or 5 popsicles

Serving size: 1 serving of ice cream or 1 popsicle

 

NUTRITIONAL DATA (per ice cream serving): 

Calories 560.2kcal (28%), Total Fat 62.6g (96%), Total Carbs 0.9g (0%), Protein 3.9g (8%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 448.1kcal (22%), Total Fat 50.1g (77%), Total Carbs 0.7g (0%), Protein 3.2g (6%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Autoimmune Keto Ice Cream or Popsicles

INGREDIENTS 

  • 2 small ripe avocados, with skins and pits removed
  • 1 cup (8 ounces) of “Homemade Coconut Milk” (page ##) or coconut milk in a glass bottle without preservatives/additives (see note)
  • pinch of pink Himalayan salt or Redmond’s Real Salt
  • ¼-½ cup Sukrin Bake, Sukrin Gold, or other non-GMO, low-glycemic sweetener, to taste (see note)
  • zest of 1 lemon (see note)
  • ¼ cup loosely packed fresh basil leaves
  • ¼ cup loosely packed mint leaves

 

PREPARATION 

Add all ingredients to a blender or food processor and pulse until smooth, scraping down the sides as needed. 

 

Ice cream maker: Pour the mixture into a stainless-steel ice cream maker (such as Whyter ICM-201SB Upright Automatic 2-Quart Ice Cream Maker), and process until set. 

 

Freezer ice cream: Pour into a large glass or stainless-steel storage container with a lid and place in a very cold freezer. Stir occasionally and continue freezing until it reaches the consistency of soft serve (at least 4 hours). 

 

Popsicles: Pour into a silicone popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) or stainless-steel ice cube trays. Freeze until solid. 

 

NOTES & TIPS

  • Making coconut milk yourself is much cheaper, more delicious, and takes less time than finding it in a non-toxic container online or in a store, which is next to impossible. (See page ## for my recipe.)
  • Sukrin Bake is the best choice for making ice cream because it is an allulose sweetener. It does not freeze rock-solid like Sukrin Gold and other erythritol sweeteners do. If you use a different sweetener, you will need to soften your ice cream in the fridge for 1 hour before serving.
  • Scrub the citrus vigorously before zesting as even organic has a toxic coating.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: about 3 cups (3 1-cup servings or 6 ½-cup servings or 6 popsicles)

Serving size: 1 cup or ½ cup or 1 popsicle

 

NUTRITIONAL DATA (per 1-cup serving): 

Calories 195.3kcal (10%), Total Fat 17.9g (27%), Total Carbs 10.2g (3%), Protein 2.5g (5%), and Fiber 7.9g (32%)

 

NUTRITIONAL DATA (per ½-cup or popsicle serving): 

Calories 97.6kcal (5%), Total Fat 8.9g (14%), Total Carbs 5.1g (2%), Protein 1.3g (3%), and Fiber 3.9g (16%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Easy Dairy Ice Cream or Popsicles

INGREDIENTS

  • 2 cups heavy cream (not whipping cream), “Dairy-Free Cream” (page ##), or warm coconut oil OR 1 cup liquid keto fat with 1 cup butter (see “How to Use Keto Fats” on page ##)
  • 6 farm-fresh, pasture-raised egg yolks or 3 whole eggs plus 3 additional yolks*
  • pinch of pink Himalayan salt or Redmond’s Real Salt
  • 1 cup filtered water
  • ¼ cup Sukrin Bake, Sukrin Gold or other non-GMO, low-glycemic sweetener (see note)
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean) 

 

FLAVOR OPTIONS 

  • Chocolate: ¼ cup raw cacao powder
  • Chocolate chip: ½ cup chopped 100% dark chocolate or 100% dark chocolate chips (SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • White chocolate chip: ½ cup chopped cacao butter or cacao butter chips (see note)
  • Coffee: substitute water with strongly-brewed, cold coffee (If your coffee is hot, blend all the other ingredients together first and then, while food processor is running, drizzle in the hot coffee.) 
  • Tea: substitute water with strongly-brewed, cold green/black/white/herbal tea such as my “Chai” on page ## (If your tea is hot, blend all the other ingredients first and then, while food processor is running, drizzle in the hot tea.)
  • Fresh herbs with food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as thyme with lemon, basil with raspberry, mint with chocolate, and vanilla with orange (see my list “Where to Buy Keto Ingredients” on page ##) 

 

PREPARATION 

Add all ingredients to a food processor and purée until smooth. 

 

Churn in an ice cream maker following the manufacturer’s instructions. For easy, individual servings scoop finished ice cream into 8-ounce, wide-mouth canning jars and store in the freezer. Alternatively, pour into a stainless-steel ice cube tray, a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof), or cups with popsicle sticks and freeze.   

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store. Also, reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • Sukrin Bake is the best choice for making ice cream because it is an allulose sweetener. It does not freeze rock-solid like Sukrin Gold and other erythritol sweeteners do. If you use a different sweetener, you will need to soften your ice cream in the fridge for 1 hour before serving.
  • Cacao (or cocoa) butter is raw white chocolate without sweeteners. Make sure that what you are using does not have any added sweeteners! Check SantaBarbaraChocolate.com or the bulk section of your local quality grocery store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings

 

NUTRITIONAL DATA (per serving): 

Calories 522.5kcal (26%), Total Fat 56.1g (86%), Total Carbs 1.4g (0%), Protein 7.5g (15%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Chocolate Chip Nut Butter Swirl 

INGREDIENTS 

  • 1 cup keto fat such as butter, ghee, coconut oil, algae oil, avocado oil, or camellia tea oil (see “How to Use Keto Fats” on page ##)
  • 4-6 farm-fresh, pasture-raised egg yolks*
  • pinch of pink Himalayan salt or Redmond’s Real Salt
  • ¼ cup Sukrin Bake, Sukrin Gold, or other non-GMO, low-glycemic sweetener (see note)
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean) 
  • ¼ cup chopped 100% dark chocolate (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • ¼ cup “Nut Butter” (page ##)

 

PREPARATION 

Add keto fat, egg yolks, salt, sweetener, and vanilla to a blender and purée until smooth. 

 

Ice cream maker: Pour the mixture into a stainless-steel ice cream maker (such as Whyter ICM-201SB Upright Automatic 2-Quart Ice Cream Maker), and process until set. 

 

Freezer ice cream: Pour into a large glass or stainless-steel storage container with a lid and place in a very cold freezer. Stir occasionally and continue freezing until it reaches the consistency of soft serve (at least 4 hours). 

 

To serve, scoop ice cream into a bowl, then top with chopped chocolate and drizzle with nut butter. Alternatively, make a milkshake by combining the ice cream with chopped chocolate and nut butter in a blender.

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” to pasteurize raw eggs from the store. Also, reserve the egg whites from this recipe and use for “Nut Flour Sandwich Buns” (page ##), Meringue Cookies, or Meringue Pie Crust.
  • Sukrin Bake is the best choice for making ice cream because it is an allulose sweetener. It does not freeze rock-solid like Sukrin Gold and other erythritol sweeteners do. If you use a different sweetener, you will need to soften your ice cream in the fridge for 1 hour before serving.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4 servings 

 

NUTRITIONAL DATA (per serving): 

Calories 849.7kcal (42%), Total Fat 92.5g (142%), Total Carbs 5.9g (2%), Protein 7g (14%), and Fiber 2.5g (10%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Graham Cracker Pie Crust

This is great with my “Cheesecake” (page ##)!

 

INGREDIENTS

  • ¼ cup “Nut Butter” (page ##) or ½ cup whole nuts (pili nuts, raw macadamia nuts, or raw pecans)
  • ½ cup coconut flour
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if nuts are salted)
  • ¼ teaspoon aluminum-free baking soda
  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)
  • 1 teaspoon ground cinnamon
  • ½ cup liquid keto fat (see “How to Use Keto Fats” on page ##)
  • 1 farm-fresh, pasture-raised egg
  • ¼ cup Sukrin Gold or other non-GMO, low-glycemic sweetener

 

PREPARATION

Preheat oven to 325°F.

 

Add all ingredients to a food processor and purée until smooth. 

 

For just a bottom crust, press the mixture into a 9-inch pie pan. For a crust with sides, press into an 8-inch pie pan.

 

Parbake for 15 minutes or until golden brown. Then, add your choice of pie filling and bake as directed for that filling.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 crust with 4 slices (4 servings)

Serving size: 1 slice of pie crust 

 

NUTRITIONAL DATA (per serving): 

Calories 553.6kcal (28%), Total Fat 56.5g (87%), Total Carbs 10.8g (4%), Protein 4.5g (9%), and Fiber 6.8g (27%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Ultra Low-Carb Graham Cracker Pie Crust

INGREDIENTS

  • 2 cups sugar-free, hormone-free, antibiotic-free, humanely-raised pork rind crumbles (such as 4505 Pork Rind Crumbles or pulverized 4505 Pork Rind Cracklins)
  • 2 tablespoons ground cinnamon
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ½ teaspoon pink Himalayan salt or Redmond’s Real Salt (omit if using salted butter or salted pork rind crumbles)
  • 1 farm-fresh, pasture-raised egg
  • 2 tablespoons keto fat, melted if solid, such as coconut oil, butter, or ghee (see “How to Use Keto Fats” on page ##)
  • 1 tablespoon sugar-free vanilla extract or the seeds scraped from 1 vanilla bean

 

PREPARATION

Preheat oven to 325°F.

 

In a large bowl or food processor, mix together the pork rind crumbles, cinnamon, sweetener, and salt. Add the egg, keto fat, and vanilla, and stir or process until well combined.

 

Spoon into a 9-inch round pie plate. Use your hands to flatten the bottom and shape up the sides, creating a rim about ¼-inch thick all around. (Alternatively, press an 8-inch pie plate on top or use the bottom of a small saucepan to smooth it out evenly.) 

 

Lightly pierce the bottom of the crust about 10 times with the tines of a fork. (This will allow air to escape, so it does not puff up during baking.)

 

Parbake for 15 minutes. Then, add the filling of your choice and bake as the filling recipe directs. 

 

NOTES & TIPS

  • I love using this crust with my “Low-Carb Apple Pie” (page ##), “Pecan Pie” (page ##), “Key Lime Custard” (page ##), and “Dairy-Free Citrus or Fruit Curd” (page ##).
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 pie crust with 8 slices (8 servings)

Serving size: 1 pie crust slice

 

NUTRITIONAL DATA (per serving): 

Calories 158.8kcal (8%), Total Fat 10.9g (17%), Total Carbs 1.7g (1%), Protein 14.5g (29%), and Fiber 1g (4%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Fruit Gummies

INGREDIENTS

  • ½ cup filtered water 
  • a few drops of food-grade essential oil or sugar-free extract, to taste (see my list “Where to Buy Keto Ingredients” on page ##) 
  • 3 tablespoons unflavored gelatin (from Vital Proteins or GrasslandBeef.com)

 

PREPARATION

In a saucepan on medium, bring the water, flavoring, and gelatin to a boil, then remove from heat.

 

Pour into a silicone candy mold (such as the 30-cup Silicone Candy Mold by Freshware) or thinly into stainless-steel ice cube trays. Place in the refrigerator for at least 2 hours, or overnight, to set. 

 

Store in an airtight container in the fridge and enjoy within 5 days.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 20 gummies (20 servings)

Serving size: 1 gummy

 

NUTRITIONAL DATA (per serving): 

Calories 6kcal (0%), Total Fat 0g (0%), Total Carbs 0g (0%), Protein 1.5g (3%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Drinks

Dairy-Free Cream 

I live for this mixture–I use it daily for my coffee, tea, hot chocolate, or as a protein smoothie base. But wait, it does much more! Use in any recipe that calls for heavy cream, milk, or coconut milk. Avoid canned coconut milk, as cans contain BPA or its replacement BPS (both mimic estrogen that can stimulate cancer cells). 

 

INGREDIENTS 

  • 2 farm-fresh, pasture-raised egg yolks* (ideally at room temperature)
  • ¼- ½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • 1¼ cup lukewarm filtered water, with 1 cup reserved
  • 1 cup neutral keto liquid fat such as high oleic sunflower oil (The following brands make it the thickest–Napa Valley Naturals, Spectrum, Ellyndale. See “How to Use Keto Fats” on page ## and “Where to Buy Keto Ingredients” on page ##.)

 

OPTIONAL

  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)
  • fruit-flavored food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste (see my list “Where to Buy Keto Ingredients” on page ##)
  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste

 

PREPARATION

Add the egg yolks, salt, and ¼ cup of water to a food processor and blend for several minutes until completely foamy and warm. 

 

With the food processor running on low speed, SLOWLY drizzle the liquid keto fat into the hole on top of the lid. The mixture should get noticeably thicker and lighter in color. 

 

Now, with the food processor still running on low speed, VERY SLOWLY add the water through the hole on top of the lid until the mixture looks like heavy cream (about 1 cup of water). It will get thicker in the refrigerator. 

 

If your “cream” does not thicken, do not throw it away! Start another batch, with just one egg yolk and two tablespoons of water, and blend until foamy. While the food processor is running, drizzle your first thin batch into the new egg/water mixture to emulsify/thicken. Alternately, to thicken or emulsify the mixture, heat the mixture in a saucepan on medium heat until thickened or 160F, whisking frequently. This heating method is also ideal if you are unsure of the safety of your eggs. 

 

Enjoy as is, or mix in any optional sweetness or flavorings. 

 

Store in a glass canning jar, keep refrigerated, shake before using, and use within 5 days. 

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page 16 to pasteurize raw eggs from the store. Alternately, to thicken or emulsify the mixture, heat the mixture in a saucepan on medium heat until thickened or 160F, whisking frequently.
  • You must follow this process closely in order for the ingredients to emulsify and become creamy! Adding the water as slowly as possible will reduce any potential separation. (If your cream separates after storing, simply shake or vigorously stir to reincorporate everything.)

 

Makes: about 2 cups

Serving size: 1 tablespoon (15g)

 

NUTRITIONAL DATA (per serving): 

Calories 66.3kcal (3%), Total Fat 7.5g (12%), Total Carbs 0g (0%), Protein 0.2g (0%), and Fiber 0g (0%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Dairy-Free Thick Cream

INGREDIENTS 

  • 4 farm-fresh, pasture-raised egg yolks* (ideally at room temperature)
  • ¼-½ teaspoon pink Himalayan salt or Redmond’s Real Salt
  • ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ¼ cup warm  filtered water
  • 1 cup neutral keto liquid fat such as, high oleic sunflower oil (I find that the following brands make it the thickest–Napa Valley Naturals, Spectrum, Ellyndale. See “How to Use Keto Fats” on page ## and “Where to Buy Keto Ingredients” on page ##.)

 

OPTIONAL

  • 1 teaspoon sugar-free vanilla extract (or the seeds scraped from 1 vanilla bean)
  • fruit-flavored food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste (see my list “Where to Buy Keto Ingredients” on page ##)

 

PREPARATION

Add the egg yolks, salt, sweetener, and water to a warmed food processor and blend for several minutes until completely foamy and warm. 

 

With the food processor running on low speed, SLOWLY drizzle the liquid keto fat into the hole on top of the lid. The mixture should get really thick and will thicken even more in the refrigerator. If your “cream” does not thicken, do not throw it away! Start another batch, with just two egg yolks and two tablespoons of water, and blend until foamy. While the food processor is running, drizzle your first thin batch into the new egg/water mixture to emulsify/thicken. Alternately, to thicken or emulsify the mixture, heat the mixture in a saucepan on medium heat until thickened or 160F, whisking frequently. This heating method is also ideal if you are unsure of the safety of your eggs. 

 

Enjoy as is, or mix in any optional flavorings. 

 

Store in a canning jar, keep refrigerated, and use within 5 days. 

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page 16 to pasteurize raw eggs from the store. Alternately, to thicken or emulsify the mixture, heat the mixture in a saucepan on medium heat until thickened or 160F, whisking frequently.
  • You must follow this process closely in order for the ingredients to emulsify and become creamy! Adding the water as slowly as possible will reduce any potential separation. (If your cream separates after storing, simply shake or vigorously stir to reincorporate everything.)
  • Makes excellent whipped cream for topping pancakes, waffles, cakes, etc.
  • Can be used as a substitute for coconut cream/milk.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: about 1¼ cups (20 1-tablespoon servings or 5 ¼-cup servings) 

Serving size: 1 tablespoon or ¼ cup

 

NUTRITIONAL DATA (per 1-tablespoon serving): 

Calories 114.7kcal (6%), Total Fat 12.9g (20%), Total Carbs 0.1g (0%), Protein 0.5g (1%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per ¼-cup serving): 

Calories 458.8kcal (23%), Total Fat 51.5g (79%), Total Carbs 0.5g (0%), Protein 2.1g (4%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Homemade Coconut Milk

For those who cannot use eggs due to an autoimmune issue, the alternative called for is almost always coconut milk/cream. Store-bought is usually loaded with toxic additives, emulsifiers, and preservatives, and packaged in a container lined with carcinogenic plastic. Avoid that by making coconut milk at home. It takes less than ten minutes and tastes much better! 

 

INGREDIENTS

  • 1 cup of coconut flakes or chips, packed firmly
  • 4 cups of just-boiled water
  • pinch of pink Himalayan salt or Redmond’s Real Salt

 

PREPARATION

Add everything to a powerful high-speed blender (such as the Vitamix 5200 Blender). Lock down the lid, and leave hole uncapped, and cover with a thick kitchen towel to prevent splashing and burning. 

 

Start blending on low and work up to the high setting. Blend for 3 to 5 minutes more, or until smooth. 

 

Feel free to strain the coconut milk using cheesecloth over a colander or stock pot or a nut milk bag (such as the Organic Cotton Nut Milk Bag by Pardal). (I never bother to strain since the coconut pieces will just settle to the bottom.) Reserve any strained coconut mash for later use (see note).

 

Store milk in a 1-quart glass canning jar, keep refrigerated, and enjoy within 5 days. Alternatively, store in smaller, 8-ounce glass canning jars and freeze. Make sure to leave a ½-inch headspace (which will allow for any expansion in the freezer and keep your jars from cracking)!

 

NOTES & TIPS

  • This recipe does not turn out well with a regular blender or food processor. A workaround is to use shredded coconut and a glass blender. It will not come out as smooth; you will likely have to strain it through cheesecloth or a nut-milk bag (such as the Organic Cotton Nut Milk Bag by Pardal).
  • If you strain your milk, reserve the coconut mash and mix it into or use as a topping on my fat bomb, ice cream, popsicle, cookie, and brownie recipes.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 4½ cups (4½ 1-cup servings, 9 ½-cup servings, or 72 1-tablespoon servings)

Serving size: 1 cup or ½ cup or 1 tablespoon

 

NUTRITIONAL DATA (per 1-cup serving): 

Calories 117.3kcal (6%), Total Fat 11.5g (18%), Total Carbs 4.2g (1%), Protein 1.2g (2%), and Fiber 2.9g (12%)

 

NUTRITIONAL DATA (per ½-cup serving): 

Calories 58.7kcal (3%), Total Fat 5.7g (9%), Total Carbs 2.1g (1%), Protein 0.6g (1%), and Fiber 1.4g (6%)

 

NUTRITIONAL DATA (per 1-tablespoon serving): 

Calories 7.3kcal (0%), Total Fat 0.7g (1%), Total Carbs 0.3g (0%), Protein 0.1g (0%), and Fiber 0.2g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Cachexia Smoothie or Popsicles

I’m not a fan of store-bought protein powders or smoothie mixes. They are fine in a pinch but they’re nothing like REAL food in your smoothie. My favorite flavor combinations are chocolate/mint/vanilla, lemon/basil/raspberry, orange/vanilla/turmeric, and ginger/lime/cilantro.  

 

INGREDIENTS 

  • ½ cup of “Dairy-Free Cream” (page ##) OR ¼ cup “Dairy-Free Thick Cream” (page ##) with ¼ cup filtered water 
  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste
  • 1 cup ice, made with filtered water (optional) 

 

FLAVORINGS 

  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as vanilla, orange, lemon, lime, banana, blackberry, blueberry, raspberry, mango, or peanut butter (see my list “Where to Buy Keto Ingredients” on page ##)
  • 1 tablespoon (or a 1-inch chunk) fresh, peeled and grated ginger or turmeric OR ¼ teaspoon dried ginger or turmeric
  • zest from 1 lemon or lime
  • 1 handful (about 1-2 sprigs) of fresh mint, basil, cilantro, or parsley
  • 1 tablespoon 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) OR 1 teaspoon raw cacao powder 

 

PREPARATION 

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving Size:  1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 530.2kcal (27%), Total Fat 60.3g (93%), Total Carbs 0.3g (0%), Protein 1.3g (3%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 132.5kcal (7%), Total Fat 15.1g (23%), Total Carbs 0.1g (0%), Protein 0.3g (1%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Avocado Bone Broth Smoothie or Popsicles

INGREDIENTS

  • 1 cup chilled “Bone Broth” (page ##) OR 3 tablespoons collagen, gelatin, or bone broth powder with 1 cup filtered water (see my list “Where to Buy Keto Ingredients” on page ##)
  • ½ avocado OR 3 farm-fresh, pasture-raised egg yolks*
  • pinch of pink Himalayan salt or Redmond Real Salt
  • 3 tablespoons Sukrin Gold or other non-GMO, low-glycemic sweetener
  • ¼ cup keto fat (see “How to Use Keto Fats” on page ##)
  • 1 handful (about ½ ounce) fresh herbs or greens (such as mint, basil, spinach, chard, or kale)

 

OPTIONAL

  • 1 tablespoon 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) or 1 teaspoon raw cacao powder
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as vanilla (see my list “Where to Buy Keto Ingredients” on page ##)
  • 1 cup ice (made with filtered water)

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set.

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 880kcal (44%), Total Fat 79.8g (123%), Total Carbs 8.4g (3%), Protein 39.8g (80%), and Fiber 4.6g (18%) 

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 220kcal (11%), Total Fat 19.9g (31%), Total Carbs 2.1g (1%), Protein 9.9g (20%), and Fiber 1.2g (5%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Fatty Antioxidant Green Smoothie or Popsicles

If you are new to green smoothies, try this with mint or basil!

 

INGREDIENTS 

  • 2 tablespoons liquid keto fat (see “How to Use Keto Fats” on page ##)
  • 1 handful (about ½ ounce) greens such as spinach, kale, chard, dandelion or mustard greens, arugula, mint, or basil
  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste 
  • 1 farm-fresh, pasture-raised egg* (to make it creamy and smooth)

 

OPTIONAL

  • 1 tablespoon fresh, peeled and grated ginger or turmeric (or ½ teaspoon dried)
  • 1 tablespoon 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) or 1 teaspoon of cocoa powder
  • 1 cup ice (made with filtered water) 
  • great for leaky gut: ¼ cup “Bone Broth” (page ##) or 1 tablespoon gelatin or collagen (see my list “Where to Buy Keto Ingredients” on page ##)

 

PREPARATION 

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set.

 

NOTES & TIPS

  • * If you don’t have access to good pastured farm-raised eggs use the recipe “Pasteurized Eggs” on page ## to pasteurize raw eggs from the store.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##! 

 

Makes: 1 smoothie or about 4 popsicles

Serving SIze: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 313.3kcal (16%), Total Fat 32.1g (49%), Total Carbs 1.5g (1%), Protein 8.9g (18%), and Fiber 0.3g (1%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 78.3kcal (4%), Total Fat 8g (12%), Total Carbs 0.4g (0%), Protein 2.2g (4%), and Fiber 0.1g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Berry Blast Protein Smoothie or Popsicles

INGREDIENTS

 

OPTIONAL

  • ½ cup ice (made with filtered water)
  • Sukrin Gold or other non-GMO low-glycemic sweetener, to taste

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 959.8kcal (48%), Total Fat 99.9g (154%), Total Carbs 4.3g (1%), Protein 18.6g (37%), and Fiber 3.1g (12%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 240kcal (12%), Total Fat 25g (38%), Total Carbs 1.1g (0%), Protein 4.7g (9%), and Fiber 0.8g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Sweet Vanilla Collagen Smoothie or Popsicles

INGREDIENTS

 

OPTIONAL

  • ½ cup ice (made with filtered water)
  • ½ cup fresh mint or basil leaves OR 1 scoop PaleoValley Organic Supergreens
  • coconut-flavored stevia, to taste 
  • golden smoothie: ¼ teaspoon ground cinnamon, ginger, turmeric, and/or a pinch of ground black pepper

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 914.7kcal (46%), Total Fat 94.2g (145%), Total Carbs 0.5g (0%), Protein 20.1g (40%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 228.7kcal (11%), Total Fat 23.6g (36%), Total Carbs 0.1g (0%), Protein 5g (10%), and Fiber 0g (0%)

 

Mint Chocolate Protein Smoothie or Popsicles

INGREDIENTS

  • 1 cup “Dairy-Free Cream” (page ##) or “Homemade Coconut Milk” (page ##)
  • ½ cup fresh mint leaves
  • 2 tablespoons raw cacao powder or 2 tablespoons 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • 2 tablespoons Sukrin Gold or liquid stevia, to taste 
  • 1 heaping scoop (17g) PaleoValley Grass Fed Bone Broth Protein or 2 scoops (20g) collagen (unflavored or vanilla)

 

OPTIONAL

  • ½ cup ice (made with filtered water)

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 1019.8kcal (51%), Total Fat 101.4g (156%), Total Carbs 10.3g (3%), Protein 21.6g (43%), and Fiber 6.1g (24%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 255kcal (13%), Total Fat 25.3g (39%), Total Carbs 2.6g (1%), Protein 5.4g (11%), and Fiber 1.5g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

English Toffee Protein Smoothie or Popsicles

INGREDIENTS

 

OPTIONAL

  • ½ cup ice (made with filtered water)

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 939.8kcal (47%), Total Fat 99.5g (153%), Total Carbs 0.5g (0%), Protein 17.1g (34%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 234.9kcal (12%), Total Fat 24.9g (38%), Total Carbs 0.1g (0%), Protein 4.3g (9%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Creamy Green Collagen Smoothie or Popsicles

INGREDIENTS

 

OPTIONAL

  • ½ cup ice (made with filtered water)
  • ¼ of an avocado
  • golden smoothie: ¼ teaspoon ground cinnamon, ginger, turmeric, and/or a pinch of ground black pepper

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set.  

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 964.8kcal (48%), Total Fat 99.9g (154%), Total Carbs 4.3g (1%), Protein 21.6g (43%), and Fiber 3.1g (12%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 241.2kcal (12%), Total Fat 25g (38%), Total Carbs 1.1g (0%), Protein 5.4g (11%), and Fiber 0.8g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Peanut Butter Protein Smoothie or Popsicles

INGREDIENTS

 

OPTIONAL

  • ½ cup ice (made with filtered water)
  • 2 tablespoons 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • for PB&J-flavored: add Newport Organic Wild Berry Flavor Oil, to taste (see my list “Where to Buy Keto Ingredients” on page ##)

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set.  

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 1064.8kcal (53%), Total Fat 112.8g (173%), Total Carbs 2.5g (1%), Protein 18.1g (36%), and Fiber 1.5g (6%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 266.2kcal (13%), Total Fat 28.2g (43%), Total Carbs 0.6g (0%), Protein 4.5g (9%), and Fiber 0.4g (2%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Banana Protein Smoothie or Popsicles

INGREDIENTS

 

OPTIONAL

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set. 

 

NOTES & TIPS

  • For an added depth of flavor, roast the nuts first. (See “Roasted Nuts” on page ##.)
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 939.8kcal (47%), Total Fat 99.5g (153%), Total Carbs 0.5g (0%), Protein 17.1g (34%), and Fiber 0g (0%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 234.9kcal (12%), Total Fat 24.9g (38%), Total Carbs 0.1g (0%), Protein 4.3g (9%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Mint Mocha Protein Smoothie or Popsicles

INGREDIENTS

  • 1 cup “Dairy-Free Cream” (page ##) or “Homemade Coconut Milk” (page ##)
  • ½ cup fresh mint leaves 
  • ¼ teaspoon ground espresso beans (regular or decaf) 
  • 2 tablespoons raw cacao powder or 2 tablespoons 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • 2 tablespoons Sukrin Gold or liquid stevia, to taste
  • 1 heaping scoop (17g) PaleoValley Grass Fed Bone Broth Protein or 2 scoops (20g) collagen (unflavored or vanilla)

 

OPTIONAL

  • ½ cup ice (made with filtered water)

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set.  

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 smoothie or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 1021.6kcal (51%), Total Fat 101.4g (156%), Total Carbs 10.7g (4%), Protein 21.7g (43%), and Fiber 6.2g (25%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 255.4kcal (13%), Total Fat 25.3g (39%), Total Carbs 2.7g (1%), Protein 5.4g (11%), and Fiber 1.6g (6%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Dr. Nasha’s Boost/Ensure Smoothie Replacement or Popsicles™ 

INGREDIENTS

  • 2 tablespoons organic egg white, hemp, or collagen protein powder (10-15 grams total)
  • 2 teaspoons whole flaxseed 
  • 1 tablespoon keto fat such as coconut oil, olive oil, cacao butter, or C8 MCT oil (see “How to Use Keto Fats” on page ##) 
  • ¼ teaspoon vitamin C granules (or 1 PaleoValley Vitamin C Capsule)
  • ½ avocado or 2 tablespoons raw or roasted nuts (pili nuts, macadamia nuts, or pecans
  • 2 tablespoons raw cacao powder or 2 tablespoons 100% dark chocolate, chopped or chips (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store)
  • 2 teaspoons ground cinnamon
  • 2 teaspoons alcohol-free, sugar-free vanilla extract (or the seeds scraped from 2 vanilla beans)
  • 1 cup ice (made with filtered water)
  • stevia or Sukrin Gold, to taste

 

PREPARATION

For a smoothie: Add all ingredients into a blender and purée until smooth. 

 

For popsicles: Make a smoothie, then pour it into a popsicle mold (such as the 10-compartment Popsicle Molds by Miaowoof) and freeze for a couple hours, or overnight, until set.

 

NOTES & TIPS

  • Flaxseeds help to balance hormones, but you may omit them to lower the carbs, if needed.
  • If you are trying to gain weight, increase the keto fat to ¼ cup.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 2 smoothies or about 4 popsicles

Serving size: 1 smoothie or 1 popsicle

 

NUTRITIONAL DATA (per smoothie serving): 

Calories 211.9kcal (11%), Total Fat 14.5g (22%), Total Carbs 9g (3%), Protein 11.9g (24%), and Fiber 6.1g (25%)

 

NUTRITIONAL DATA (per popsicle serving): 

Calories 105.9kcal (5%), Total Fat 7.2g (11%), Total Carbs 4.5g (2%), Protein 6g (12%), and Fiber 3.1g (12%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Chai Concentrate

 This makes a bulk batch of dried concentrate. To prepare individual beverages, see “Chai Tea” (below). 

 

INGREDIENTS 

  • 10 cinnamon sticks 
  • ½ cup cardamom pods 
  • ½ cup black peppercorns 
  • ¼ cup dried ginger flakes 
  • ½ cup green stevia leaf (or sweeten later)

 

PREPARATION 

Add all ingredients to a blender and pulse until the spices are powdered. 

 

Store in a glass container and keep refrigerated to maintain freshness and flavor. 

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##! 

 

Makes: 4 cups of chai concentrate (64 servings)

Serving size: 1 tablespoon chai concentrate

 

NUTRITIONAL DATA (per serving): 

Calories 2.8kcal (0%), Total Fat 0g (0%), Total Carbs 0.7g (0%), Protein 0.1g (0%), and Fiber 0.3g (1%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Chai Tea

This beverage is tasty made with or without the black tea!

 

INGREDIENTS

  • 2 tablespoons “Chai Concentrate” (above)
  • 1 cup (8 ounces) filtered, boiling water
  • 1 tablespoon (or 1 tea bag) black tea such as Assam, Keemun, Darjeeling, Ceylon, etc (optional)
  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste
  • “Dairy-Free Cream” (page ##) or “Homemade Coconut Milk” (page ##), to taste

 

PREPARATION

Add chai concentrate to a tea strainer, place in a mug, and top with boiling water. (Do not add the black tea yet, or else your beverage will become bitter!)

 

Steep the chai concentrate for at least 15 minutes. Then add black tea, if using, and steep for an additional 2-3 minutes. 

 

Remove the tea strainer, and stir in sweetener and cream to taste.

 

NOTES & TIPS

  • The carbs may look high, but consider that you are not eating the spices themselves, but rather drinking an infusion made from them.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 cup (1 serving)

 

NUTRITIONAL DATA (per serving, with black tea): 

Calories 5.6kcal (0%), Total Fat 0.1g (0%), Total Carbs 1.3g (0%), Protein 0.2g (0%), and Fiber 0.5g (2%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Electrolyte Water 

Provides 2400 mg sodium and 1400 mg Potassium naturally from the aluminum-free baking soda. 

 

INGREDIENTS 

  • 4 cups filtered water 
  • 1 teaspoon aluminum-free baking soda 
  • 1 teaspoon pink Himalayan salt or Redmond’s Real Salt (no white table salt please!) 

 

OPTIONAL

  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste
  • zest from 1 lemon, lime, or orange
  • food-grade essential oils or sugar-free extracts (see my list “Where to Buy Keto Ingredients” on page ##)

 

 

PREPARATION 

Mix all ingredients together and enjoy.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 0kcal (0%), Total Fat 0g (0%), Total Carbs 0g (0%), Protein 0g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Hot Chocolate 

INGREDIENTS 

  • 1 tablespoon of 100% dark chocolate, chips or chopped (such as SantaBarbaraChocolate.com or from the baking section of your local quality grocery store) OR 1 teaspoon raw cacao powder 
  • 1 cup (8 ounces) just-boiled filtered water 
  • Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste 
  • 2 tablespoons “Dairy-Free Cream” (page ##) or “Homemade Coconut Milk” (page ##)

 

PREPARATION 

Add all of the ingredients to a large mug and stir vigorously to combine.

 

NOTES & TIPS

  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 142.5kcal (7%), Total Fat 15.3g (24%), Total Carbs 1.1g (0%), Protein 0.8g (2%), and Fiber 0.5g (2%) 

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Hibiscus Hawaiian Punch 

As a kid, I loved super-sweet red punch, but it was loaded with two cups of sugar. As a teen, I was addicted to those giant Sobe fruit punch drinks–again more sugar. Now I quench my thirst with this punch! I also love to drink this when I am fasting. 

 

INGREDIENTS 

  • 2 quarts filtered water 
  • ¼ cup loose organic hibiscus leaves (check the bulk section of your local, quality grocery store or order online
  • ⅛ cup loose green stevia leaves or ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener, to taste

 

OPTIONAL

  • zest from 1 lemon or lime
  • 1 handful (1-2 sprigs) of fresh mint
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts to taste, such as lemon, lime, or mint (see my list “Where to Buy Keto Ingredients” on page ##)
  • 1 tablespoon “Chai Concentrate” (page ##)
  • 1 tablespoon ground cinnamon or 2 sticks 
  • agave tequila or vodka made from potatoes only, added after straining (see note) 

 

PREPARATION 

Sun tea method: In a ½-gallon mason jar, mix everything together and steep in a sunny place for 2-4 hours.

 

Stovetop method: Add all ingredients to a large saucepan, and bring to a boil. Remove from heat, and let it steep for 10 minutes. 

 

After steeping, strain your punch. Enjoy as is, or may be diluted with more filtered water to your liking. Serve hot, iced, or even frozen into popsicles or ice cubes! Keep refrigerated/frozen and enjoy within 5 days.

 

NOTES & TIPS

  • You should only enjoy this recipe with alcohol if all of your labs are in Dr. Nasha’s optimal ranges and your scans are NED! To make your entire batch of punch alcoholic (party-sized), add about 21 ounces of agave tequila or vodka made from potatoes only after you strain the punch. For an easy single-serving cocktail, stir together 1 cup of ice, 1 ounce of alcohol, and 3 ounces of strained punch, or to taste.
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1/2 gallon (8 servings)

Serving size: 1 cup (8 ounces)

 

NUTRITIONAL DATA (per serving): 

Calories 2.4kcal (0%), Total Fat 0g (0%), Total Carbs 0.5g (0%), Protein 0g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Homemade Flavored Water

Store-bought flavored water almost always comes in cans or cartons lined with plastic chemicals that mimic estrogen and can drive a cancering process, or have toxic dyes and preservatives. Avoid them by making your own.

 

INGREDIENTS

 

OPTIONAL

  • fresh mint or basil leaves, to taste (for muddling)
  • cocktail (see note): add 1 ounce agave tequila or vodka made from potatoes only and reduce water to 3 ounces, or to your liking

 

CHOOSE YOUR FLAVOR

  • several drops of flavored stevia, to taste (such as coconut, chocolate, english toffee, vanilla creme, almond, pumpkin spice, etc)
  • zest from ½ a lemon, lime, or orange (see note) mixed with 1-2 teaspoons Sukrin Gold or other non-GMO, low-glycemic sweetener
  • food-grade essential oils, flavored oils, flavored concentrates, or sugar-free, alcohol-free extracts, to taste, such as raspberry, orange, strawberry, coconut, vanilla, banana, lemon, or lime (see my list “Where to Buy Keto Ingredients” on page ##) mixed with 1-2 teaspoons Sukrin Gold or other non-GMO, low-glycemic sweetener

 

PREPARATION

First, if desired, muddle fresh mint or basil leaves in the bottom of a cocktail shaker or 1-quart mason jar. 

 

Add ice, water, and your flavoring choice to the cocktail shaker/jar. If preparing this beverage as a cocktail, add the alcohol now as well.

 

Cover and shake if using flat water, or stir to combine if using carbonated water. (Shaking carbonated water will cause the pressure to build up and can potentially make the contents explode from your cocktail shaker/jar.) Alternatively, use a blender to combine everything into a slushie.

 

Pour into a glass and enjoy!

 

NOTES & TIPS

  • Scrub the citrus vigorously before zesting as even organic has a toxic coating.
  • You should only enjoy this recipe with alcohol if all of your labs are in Dr. Nasha’s optimal ranges and your scans are NED!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 0kcal (0%), Total Fat 0g (0%), Total Carbs 0g (0%), Protein 0g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Apple Citrus Delight

INGREDIENTS

  • 1 cup ice (made with filtered water) 
  • 6-8 ounces filtered flat water or carbonated water (from a glass bottle or made in a Sodastream Fizzi Sparkling Water Maker)
  • 1 tablespoon apple cider vinegar OR apple food-grade essential oil, flavored oil, flavored concentrate, or sugar-free, alcohol-free extract, to taste (see my list “Where to Buy Keto Ingredients” on page ##)
  • zest from ½ a lemon, lime or orange (see note) OR citrus-flavored food-grade essential oil, flavored oil, flavored concentrate, or sugar-free, alcohol-free extract, to taste (see my list “Where to Buy Keto Ingredients” on page ##) 
  • sweetener to taste, such as 1-2 tablespoons Sukrin Gold or other non-GMO, low-glycemic sweetener or a few drops of liquid stevia 

 

OPTIONAL

  • fresh mint leaves, to taste (for muddling)
  • fresh ginger and/or turmeric, peeled and grated, to taste (for muddling)
  • dash of ground cinnamon
  • cocktail (see note): add 1 ounce agave tequila or vodka made from potatoes only and reduce carbonated water to 3 ounces, or to your liking

 

PREPARATION

First, if desired, muddle fresh mint, ginger, and/or turmeric in the bottom of a cocktail shaker or 1-quart mason jar. 

 

Add ice, water, apple cider vinegar, citrus zest, and sweetener (and cinnamon, if using) to the cocktail shaker/jar. If preparing this beverage as a cocktail, add the alcohol now as well.

 

Cover and shake if using flat water, or stir to combine if using carbonated water. (Shaking carbonated water will cause the pressure to build up and can potentially make the contents explode from your cocktail shaker/jar.) Alternatively, use a blender to combine everything into a slushie.

 

Pour into a glass and enjoy!

 

NOTES & TIPS

  • Scrub the citrus vigorously before zesting as even organic has a toxic coating.
  • You should only enjoy this recipe with alcohol if all of your labs are in Dr. Nasha’s optimal ranges and your scans are NED!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 2.8kcal (0%), Total Fat 0g (0%), Total Carbs 1g (%), Protein 0.1g (0%), and Fiber 0.6g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Keto Limeade

INGREDIENTS

  • 1 cup ice (made with filtered water) 
  • 6-8 ounces filtered flat water or carbonated water (from a glass bottle or made in a Sodastream Fizzi Sparkling Water Maker)
  • zest and juice from ½ a lime (see note)
  • sweetener to taste, such as 1 tablespoon Sukrin Gold or other non-GMO, low-glycemic sweetener or a few drops of liquid stevia

 

OPTIONAL

  • jalapeño slice(s), to taste, for muddling and garnish
  • 3 slices peeled cucumber, for muddling and garnish
  • For a margarita (see note), add 1 ounce of organic agave tequila and reduce water to 3 ounces, or to your liking.

 

PREPARATION

First, if desired, muddle jalapeño and/or cucumber in the bottom of a cocktail shaker or 1-quart mason jar. 

 

Add ice, water, lime zest, and sweetener to the cocktail shaker/jar. If preparing this as a margarita, add the tequila now as well.

 

Cover and shake if using flat water, or stir to combine if using carbonated water. (Shaking carbonated water will cause the pressure to build up and can potentially make the contents explode from your cocktail shaker/jar.) Alternatively, use a blender to combine everything into a slushie.

 

Pour into a glass, garnish with jalapeño and/or cucumber slices (if desired), and enjoy!

 

NOTES & TIPS

  • Scrub the citrus vigorously before zesting as even organic has a toxic coating.
  • You should only enjoy this recipe with alcohol if all of your labs are in Dr. Nasha’s optimal ranges and your scans are NED!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 0.2kcal (0%), Total Fat 0g (0%), Total Carbs 0.1g (0%), Protein 0g (0%), and Fiber 0.1g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

 

Orange Vanilla Dream

INGREDIENTS

  • 1 cup ice (made with filtered water)
  • 6-8 ounces filtered flat water or carbonated water (from a glass bottle or made in a Sodastream Fizzi Sparkling Water Maker)
  • zest from ½ an orange (see note) OR orange food-grade essential oil, flavored oil, flavored concentrate, or sugar-free, alcohol-free extract, to taste (see my list “Where to Buy Keto Ingredients” on page ##)
  • 1 teaspoon sugar-free vanilla extract or the seeds scraped from 1 vanilla bean
  • sweetener to taste, such as 1 tablespoon Sukrin Gold or other non-GMO, low-glycemic sweetener or a few drops of liquid stevia

 

OPTIONAL 

  • For a creamy version, substitute some of the water with  “Coconut Manna Cream” (page ##), “Homemade Coconut Milk” (page ##), or “Dairy-Free Cream” (page ##).
  • For a cocktail (see note), add 1 ounce of organic agave tequila or organic vodka made from potatoes only and reduce carbonated water to 3 ounces, or to your liking.

 

PREPARATION

Add ice, water (and cream/milk, if using), orange zest, vanilla, and sweetener to a cocktail shaker or 1-quart glass canning jar. If preparing this beverage as a cocktail, add the alcohol now as well.

 

Cover and shake if using flat water, or stir to combine if using carbonated water. (Shaking carbonated water will cause the pressure to build up and can potentially make the contents explode from your cocktail shaker/jar.) Alternatively, use a blender to combine everything into a slushie.

 

Pour into a glass and enjoy!

 

NOTES & TIPS

  • Scrub the citrus vigorously before zesting as even organic has a toxic coating.
  • You should only enjoy this recipe with alcohol if all of your labs are in Dr. Nasha’s optimal ranges and your scans are NED!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 7.3kcal (0%), Total Fat 0g (0%), Total Carbs 1.9g (1%), Protein 0.1g (0%), and Fiber 0.8g (3%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Coconut Surprise

  • 1 cup ice (made with filtered water) 
  • 6-8 ounces filtered flat water or carbonated water (from a glass bottle or made in a Sodastream Fizzi Sparkling Water Maker)
  • coconut-flavored liquid stevia, food-grade essential oil, flavored oil, flavored concentrate, or sugar-free, alcohol-free extract, to taste (see my list “Where to Buy Keto Ingredients” on page ##)

 

OPTIONAL

  • 1 teaspoon sugar-free vanilla extract or the seeds scraped from 1 vanilla bean
  • For a creamy version, substitute some of the water with “Coconut Manna Cream” (page ##), “Homemade Coconut Milk” (page ##), or “Dairy-Free Cream” (page ##).
  • For a cocktail (see note), add 1 ounce of organic agave tequila or organic vodka made from potatoes only and reduce water to 3 ounces, or to your liking.

 

PREPARATION

Add ice, water, and coconut flavoring (and vanilla and/or any cream/milk, if using) to a cocktail shaker or 1-quart glass canning jar. If preparing this beverage as a cocktail, add the alcohol now as well.

 

Cover and shake if using flat water, or stir to combine if using carbonated water. (Shaking carbonated water will cause the pressure to build up and can potentially make the contents explode from your cocktail shaker/jar.) Alternatively, use a blender to combine everything into a slushie.

 

Pour into a glass and enjoy!

 

NOTES & TIPS

  • You should only enjoy this recipe with alcohol if all of your labs are in Dr. Nasha’s optimal ranges and your scans are NED!
  • Remember to use anti-cancer ingredients as often as possible. Look for terms like organic, non-GMO, chemical-free, pasture-raised, grass-fed/finished, wild-caught, etc. When in doubt, please refer to my yes and no foods lists on page ##!

 

Makes: 1 serving

 

NUTRITIONAL DATA (per serving): 

Calories 0kcal (0%), Total Fat 0g (0%), Total Carbs 0g (0%), Protein 0g (0%), and Fiber 0g (0%)

 

Enter the recipe into Cronometer.com before you eat and know that the nutritional data listed in this cookbook is approximate due to standardizing ingredients. See “Accurate Tracking and Testing” on page ## for more details.

Health & Beauty

I’ve put together a list of references and resources for non-toxic products and recipes to use on your body and in your home.

 

Laundry Powder 

Buy laundry powder from Seventh Generation (liquid is more toxic), use EWG.org to find the least toxic laundry detergent (must get an “A”), or make your own! 

 

INGREDIENTS 

  • 1 cup organic washing soda 
  • 1 cup organic boric acid 
  • 1 bar soap, grated (I use Dr. Bronner’s) 

 

PREPARATION 

Mix in a jar or melt on the stove for liquid. 

 

Healthy Chewing Gum 

Find options here

Toothpaste 

I dip my toothbrush in aluminum-free baking soda for toothpaste. It’s cheap, easy, effective, and nothing to make! If you want more of a ‘paste’ like my hubby, just blend aluminum-free baking soda, coconut oil, mint flavoring, and Sukrin Gold or other non-GMO, low-glycemic sweetener in the food processor. 

 

Some rave about Twigbrush

Hair Care 

Use EWG.org to see if your products contain toxins and carcinogens. Use only products rated “A” or “0-1” on the EWG.org toxin scale. If your product is not there, you can read the label of your product and look up each individual ingredient.

 

Many years ago, I stopped using shampoo and conditioners–this was cheaper, and made my hair look much better! Read more here

 

I didn’t do well with the aluminum-free baking soda, but I am a fan of water and lots of vinegar. Each hair type is different. When my hair feels greasy, the vinegar does a better job of conditioning and degreasing than the aluminum-free baking soda. I found the aluminum-free baking soda to be too dry and frizzy. 

 

I use jojoba oil or aragon oil after my hair is dry if the ends are still frizzy. For a hair ‘wax’, mix aragon or Jojoba oil with some beeswax. 

 

Hair Color 

I use a cotton ball and some hydrogen peroxide to do some quick highlights. Natural henna and other plant-based hair dyes are great, or any product rated “A” or “0-2”on EWG.org

 

Face Care and Cosmetics 

I use organic coconut oil as a cleanser and toner. I also use organic jojoba oil. For makeup, I use BeautyCounter.com or for even less toxins, SerpentSpiral.com

 

Sunscreen & Bug Spray 

I use AllGoodProducts.com 

 

Dryer Sheets & Fabric Softeners 

Skip them. Here is why. 

 

Lotion

 I mostly use coconut oil, but AllGoodProducts.com also sells lotion at Whole Foods. I do notice that eating high fat actually moisturizes my skin cells from the inside! 

 

Deodorant 

AllGoodProducts.com or Fat and the Moon Deodorant Cream 

 

Or make your own using this easy recipe from High Energy Girl.

 

About the Author

Alison Gannett was diagnosed with terminal malignant brain cancer in 2013 and given 6–8 months to live with standard care. After a partially successful surgery, she found Dr. Nasha Winters, utilizing her metabolic approach and new treatments to reverse the root causes of her cancer. The radical changes to her diet and lifestyle produced stunning results that confounded her doctors. Alison specializes in customized oncology nutrition with adjunct support to prevent, manage, or conquer cancer. She is a keynote speaker around the globe on the topic of overcoming her terminal cancer and how others can reverse or prevent the root causes of the cancer. Alison graduated Summa Cum Laude with Honors in 1987 with a Bachelor of Science from University of Vermont. In 2014 she completed a year-long training with the Integrative Cancer Advocacy Network (ICAN) program, taught by Dr. Winters. Since then, she has consulted frequently with Dr. Winters, enabling continuous training in customized oncology nutrition. In 2020 she completed her Ketogenic Nutrition Specialist course with American Nutrition Association. Alison works with clients all over the world to customize their nutrition and lifestyle to prevent and conquer cancer. She is currently one of only a handful of nutritionist that can book a consult on a client’s behalf with Dr. Winters for customized treatment protocols. Since no two people are alike and no two cancer processes are alike, she creates a customized plan based on each person’s DNA, blood chemistry, and health history. Find more at AlisonGannett.com