Alison’s AntiCancer Cookbook 

Third Edition

Keto/Therapeutic Carb Reduction™ (TCR)

Support to prevent and conquer cancer

If your ketones are too low and you need lower-carb recipes, this is your ticket to success. 

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 coffee–DNA 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! 

• liquor–organic 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 juice–High in carbs; use sparingly.
• muddled herbs–mint, 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. 

• whole-house filter– AquaSauna.com
• sink filter–PureEffectFilter.com with three or four cartridges 
• countertop filter–Travel (1.5 gal), Big (2.25 gal), or Crown (6 gal) with Fluoride Filters (to remove fluoride and other toxins, and to improve taste) from BerkeyFilters.com
• personal/travel filter–Ultralight Compact Purifier from Grayl.com (immediately pour filtered water into glass or metal)

Groceries: 

veggies 

• Find farms near you using LocalHarvest.org. Ask the farmer for a weekly order of two big bags (2 to 5 pounds each) of greens–one of salad greens and one of greens for cooking/sautéing. 
• powdered greens–Dr. Cowan’s Garden Threefold Blend Savory Powder, PaleoValley Organic Supergreens

noodles 

• organic shirataki, konjac, or kelp noodles–Organic Miracle Noodles, Organic Well Lean 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. 

• high oleic sunflower oil–Spectrum Naturals Organic Sunflower Oil, Napa Valley Naturals Organic Sunflower Oil, Ellyndale Organic Sunflower Oil (Sunflower oil is high oleic if the polyunsaturated fat is 1.5g or less.) 
• macadamia oil–There are several organic options available on Amazon now
• avocado oil–Avohass Organic Extra Virgin Avocado Oil, Primal Kitchen Avocado Oil
• mild-flavored olive oil (great for baked goods)–Sola Stella and The Spaniard from TexasHillCountryOliveCo.com and Arbequina from OrganicRootsOliveOil.com
• flavorful olive oil (great for salad dressings/purees)–Koroneiki Super Greek and Miller’s Blend from TexasHillCountryOliveCo.com and Arbosana and Koroneiki from OrganicRootsOliveOil.com
• camellia tea seed oil–AretteOrganic.com (Their Natural variety has an earthy taste, while their Extra Virgin is very mild, with almost no taste.) 
• perilla oil (also called malta perilla oil)–Aburaya Malta Egomaabura (Shiso-yu)
• MCT C8 oil (Caprylic Acid)–Kiss My Keto, LevelUp
• organic cacao butter (also called cocoa butter), chips/chunks/wafers–SantaBarbaraChocolate.com (This is the food-grade fat from the chocolate fruit. Make sure it is 100% pure with no sugars or dairy added.) 
• organic 100% dark chocolate, chips/chunks/wafers–SantaBarbaraChocolate.com

bone broth 

• homemade or in glass bottles only–“Bone Broth” (page ##), Fond Organic Chicken Bone Broth, KettleAndFire.com, GrasslandBeef.com

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.)  

• MountainRoseHerbs.com
• Pranarom.com

• organic, sugar-free extracts (alcohol-free will taste best)

• Simply Organic 
• Frontier Co-Op
• OliveNation.com 
• Newport Flavours Organic Flavor Extract without Diacetyl (contains alcohol)

• organic, flavored oils

• NewportFlavours.com
• banana: NewportFlavours.com
• wild berry: NewportFlavours.com 
• peanut: NewportFlavours.com
• strawberry: OrganicCreations.com 

• organic, flavored concentrates

• NaturesFlavors.com

meats & eggs 

• EatWild.com, LocalHarvest.org, ButcherBox.com, SizzleFish.com, GrasslandBeef.com

collagen, gelatin, and protein powder 

• Collagen Peptides by Vital Proteins, Multi Collagen Protein by Ancient Nutrition
• gelatin from Grassland Beef and Great Lakes
• PaleoValley Grass Fed Bone Broth Protein

nuts 

• pili nuts–EatPiliNuts.com
• organic macadamia nuts–Nuts.com
• organic pecans and pecan flour–MoPecans.com

dairy

• Green Valley organic, lactose-free cream cheese
• Miyoko’s Cashew Milk Cream Cheese
• Miyoko’s Cashew Milk Mozzarella (freezes fine)
• Forager Vegan and Dairy-Free Parmesan (freezes fine)
• Nutiva Organic Coconut Manna
• To make your own, see my cheese, cream, and milk recipes.

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 ##.

• carbonated water–make your own with a SodaStream Fizzi Sparkling Water Maker
• filtered water–see “Water Filters” on page ##
• bottled mineral & sparkling water–MountainValleySpring.com
• tea, iced or hot–Numi and Organic India (Make sure the tea bags are not made from corn or plastic!)
• coffee–organic varieties from LoneConeCoffee.com (For other brands, check with the manufacturer that what you are ordering is fresh and free of any molds.)
• Four Sigmatic Mushroom Reishi Elixir
• Kevita Sparkling Probiotic (lemon cayenne flavor)

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

• agave tequila–Caskers Uno Organic Blanco Tequila, Hermosa Organic Tequila, 3 Amigos Organic Blanco Tequila (See TotalWine.com for more.)
• potato vodka–Schramm Organic Potato Vodka, JJ Pfister Organic Potato Vodka
• wine–DryFarmWines.com

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

• mustard and ketchup–low-sugar varieties from Primal Kitchen
• salad dressings–low-sugar varieties from Primal Kitchen
• mayonnaise–Primal Kitchen Avocado Oil Mayo

sweeteners

• Sukrin Gold Sweetener, Sukrin Bake Allulose Sweetener, Sukrin Icing Sugar
• Lakanto Sugar-Free Maple Syrup

snacks 

• pork rinds–GrasslandBeef.com, 4505 Pork Rind Cracklins
• chocolate and cacao butter–SantaBarbaraChocolate.com

Kitchen Tools and Equipment: 

• silicone bread bun mold–3-Cavity Disc Molds by Freshware
• silicone muffin mold–Medium 12-cup Mold by Freshware
• silicone chocolate bar mold–Break-Apart Mold by Freshware
• silicone candy mold–30-cup Silicone Candy Mold by Freshware (for gummies) or Chunk, 3-Cup Silicone Chocolate Candy Mold by Freshware (for fat bombs)
• silicone baking mat–Mrs. Anderson’s Big Baking Mat
• pizza peel–DWTS Large (16-inch) Stainless-Steel Pizza Peel
• vegetable peeler–Sankuka Stainless-Steel Julienne Peeler (has one regular blade for wide noodles and one serrated blade for thin noodles)
• veggie spiralizer–Paderno World Cuisine Spiralizer
• stainless-steel ice cream maker–Whynter ICM-201SB Upright Automatic 2-Quart Ice Cream Maker
• blender–Vitamix 5200 (or purchase a used/older model on eBay, like I did)
• immersion blender–Braun MQ5000
• food processor–Cuisinart Pro Classic (DLC-10SYP1)
• dehydrator–Excalibur 5-Tray
• waffle iron–Rome Industries Cast Iron Waffle Maker (Before first use, you must boil in saltwater to remove the transportation wax, then season heavily with keto fat to prevent sticking.)
• stainless-steel pans–All-Clad 12-Inch Fry Pan, All-Clad 7.5-Inch Fry Pan, All-Clad 3-Quart Sauce Pan, All-Clad 8-Quart Stockpot (See AllClad.com for more. Also, check off-price stores such as Marshalls or TJ Maxx. Always use high-quality, toxin-free cookware!)
• cast-iron pans (only if your ferritin is below 50)–Lodge 8-Inch Cast Iron Skillet, Lodge 10.25-Inch Cast Iron Skillet, Lodge 12-Inch Cast Iron Skillet, Lodge 10.5-Inch Cast Iron Griddle (See LodgeCastIron.com for more.)
• enamel-lined cast-iron pans–LeCreuset.com

Traveling: 

• “How to Eat Keto While Traveling”–a helpful article by Maria Emmerich
• AO Cooler–12-can, 24-can, or Stow-N-Go 38-pack
• Bonavita .5L Mini Stainless-steel Electric Kettle 
• Elite Cuisine Single Burner hot plate 
• Sankuka Stainless-Steel Julienne Peeler (has one regular blade for wide noodles and one serrated blade for thin noodles) 

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 

• ¼ cup chopped nuts (pili nuts, raw macadamia nuts, raw pecans)

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

• frost cooled muffins with Green Valley organic, lactose-free cream cheese

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

• 1 cup roughly chopped nuts (pili nuts, raw macadamia nuts, raw pecans)
• 1 cup flaxseed (brown, golden, or a mix)
• 1 cup of raw pumpkin seeds
• 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) (see note)
• ½ cup Sukrin Gold or other non-GMO, low-glycemic sweetener

-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

• chopped thyme, parsley, onion, and/or garlic
• “Dairy-Free Cream” (page ##) or Green Valley organic, lactose-free cream cheese
• white wine or red wine (Dry Farm Wines)–cook down for at least 30 minutes or longer 
• mushrooms–wild if possible, for added medicinal benefits

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 

• fresh herbs
• zest of 1 lemon
• fermented hot sauce, red chili flakes, or cayenne powder, to taste
• “Dairy-Free Cream” (page ##) or Green Valley organic, lactose-free cream cheese

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 

• ½ cup nutritional yeast 
• ½ cup pili nuts, raw macadamia nuts, or raw pecans

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

• 1 cup pili nuts, raw macadamia nuts, raw pecans

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 

• 1¼ cup (12 ounces) Miyoko’s Cashew Milk Mozzarella
• ½ cup (2 ounces) Green Valley organic, lactose-free cream cheese or raw goat cheese 
• 1¼ cup nuts (pili nuts, raw macadamia nuts, or raw pecans) OR 1¼ cup “Nut Flour” (page ##)
• 2 tablespoons bone broth protein powder OR ¼ cup more nuts or nut flour 
• 1 tablespoon baking powder 
• pink Himalayan salt or Redmond’s Real Salt, to taste (omit if nuts are salted) 

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

• 1 cup shredded cheddar or Parmesan cheese, “Nut Cheese” (page ##), Green Valley organic, lactose-free cream cheese, or raw goat cheese

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 longer–about 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 

• 1 cup nuts (pili nuts, raw macadamia nuts, or raw pecans) or 1 cup “Nut Flour” (page ##)  
• 8 ounces sugar-free, hormone-free, antibiotic-free, humanely-raised pork rinds (such as 4505 Pork Rind Cracklins)  
• 2 farm-fresh, pasture-raised eggs 

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 

• 8 ounces cream cheese or Green Valley organic, lactose-free cream cheese
• ¼ cup green onions, chopped 
• pink Himalayan salt or Redmond’s Real Salt, to taste
• ground black pepper, to taste 

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 —

• 1 farm-fresh, pasture-raised egg and 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)

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

• 2 cups pili nuts, raw macadamia nuts, raw pecans, or raw walnuts
• ⅛-¼ cup heat-stable, liquid keto fat (see “How to Use Keto Fats” on page ##)
• pink Himalayan salt or Redmond’s Real Salt, to taste

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

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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