Chapter 6

Energy-Boosting, Fat-Fueled Dinners

What’s on the dinner menu when you’re eating keto? Just about everything! The recipes in this chapter are proof that you’ll never feel bored or deprived on a ketogenic lifestyle. I love variety, which is why I’ve come up with low-carb versions of lots of your favorite meals. In this chapter, you’ll find everything from American classics to Indian-style curries and Mediterranean one-pot wonders—and I’ve made sure to keep them simple, so lots of them call for just a few basic ingredients.

And, of course, these recipes have been designed specially to help you meet your macros and stay nourished, particularly during the induction phase of the keto diet. Lots of them are high in electrolytes, which are great for keeping cravings at bay. And, if you practice intermittent fasting (IF), they are substantial enough for when you’re breaking your fast and need an extra-satisfying meal. If you miss pasta, try the Superfood Pesto Zoodles & Eggs: it’s just as comforting, but with way fewer carbs. The Bacon-Wrapped Monkfish with Creamed Spinach is elegant enough to serve to guests, and the vegetarian Masala Cauli-Rice with Grilled Halloumi is just the thing when you’re craving Indian food. These healthy, low-stress dinners are sure to keep the whole family happy—all week long.

◁ Mushroom Stroganoff

Hearty keto dishes don’t have to include meat. Here’s proof: this low-carb vegetarian version of the Russian classic is just as rich and creamy as the original, but it gets its bulk from mushrooms and spinach. It’s also a great way to use those leftover egg yolks from your keto focaccia (shown here)!

2 packs (400 g/14.1 oz) shirataki noodles

4 egg yolks

11/4 cups (300 ml) heavy whipping cream or coconut milk

2 tablespoons (30 g/1.1 oz) ghee or coconut oil

1/2 small (35 g/1.2 oz) yellow onion, chopped

2 cloves garlic, minced

1.1 pounds (500 g) white mushrooms, sliced

1 tablespoon (15 g/0.5 oz) Dijon mustard

Sea salt and black pepper

4 cups (120 g/4.2 oz) fresh spinach

2 tablespoons (8 g/0.3 oz) chopped fresh parsley

Prepare the shirataki noodles according to the instructions shown here.

In a bowl, mix the egg yolks with the cream and set aside. Grease a saucepan with the ghee. Once hot, add the onion and cook over medium-high heat for about 5 minutes, until lightly browned. Then add the garlic and cook for 1 minute more. Add the mushrooms and cook for about 5 minutes. Reduce the heat to medium and pour in the cream–egg yolk mixture while stirring. Cook for about 5 minutes, stirring constantly, until it thickens. Add the mustard, and season with salt and pepper to taste. Add the spinach and cook for 1 minute, until wilted. Add the prepared shirataki noodles and cook for a minute to heat through. Finally, top with the fresh parsley and serve, or let it cool and refrigerate in an airtight container for up to 5 days.

NUTRITION FACTS PER SERVING:

Total carbs: 12.2 g / Fiber: 3.7 g / Net carbs: 8.5 g / Protein: 9.2 g / Fat: 41.4 g / Calories: 444 kcal

Macronutrient ratio: Calories from carbs (8%), protein (8%), fat (84%)

◁ Superfood Pesto Zoodles & Eggs

I can’t remember the last time I bought pesto. Once you make your own, you’ll never go back to the store-bought stuff. Homemade pesto is the key ingredient in this comforting vegetarian meal, which is packed with micronutrients and heart-healthy monounsaturated fatty acids.

2 cups (60 g/2.1 oz) fresh spinach, watercress, or arugula

2 cloves garlic, minced

2 tablespoons (30 ml) fresh lemon or lime juice

1/4 cup (60 ml) extra-virgin olive oil

1/4 cup (34 g/1.2 oz) pine nuts or sunflower seeds

1 cup (15 g/0.5 oz) basil leaves

Sea salt and black pepper

Salt

1 tablespoon (15 g/0.5 oz) ghee or duck fat

4 large eggs, fried or poached (see here)

Optional: chopped cherry tomatoes and more eggs

TO MAKE THE AVOCADO-PESTO SAUCE: Place the avocado, spinach, garlic, lemon juice, olive oil, and pine nuts in a food processor, and process until smooth. Add the basil and pulse a few more times. Season with salt and pepper, then spoon into a small bowl and set aside.

TO MAKE THE ZOODLES AND EGGS: Use a julienne peeler or a spiralizer to turn the zucchini into thin “noodles.” Sprinkle the noodles with salt and let them sit for 10 minutes. Use a paper towel to pat them dry. Set aside.

Grease a pan with the ghee and cook the zoodles for 2 to 5 minutes. Add half of the prepared avocado-pesto sauce and cook for just a minute, or until heated through. Top with fried or poached eggs, and tomatoes and more eggs, if desired, and serve with the remaining avocado-pesto sauce. Store in the fridge for 2 to 3 days.

NOTE: Bulk up the recipe by adding cooked shirataki noodles (see here), or substitute them for part of the zucchini noodles. Or try it with cooked salmon instead of eggs for an extra dose of omega-3s.

NUTRITION FACTS PER SERVING:

Total carbs: 12.4 g / Fiber: 5.2 g / Net carbs: 7.2 g / Protein: 11.2 g / Fat: 34 g / Calories: 384 kcal

Macronutrient ratio: Calories from carbs (8%), protein (12%), fat (80%)

◁ Masala Cauli-Rice with Grilled Halloumi

Craving Indian food, minus the unhealthy carbs? You’ve got to try this vegetarian keto masala. It’s made with cauli-rice, and it gets a hit of protein and good fats from a topping of crispy, salty Halloumi cheese. To keep the Halloumi juicy and tender inside, always remember to serve it warm.

1/3 cup (73 g/2.6 oz) ghee or virgin coconut oil, divided

1 small (70 g/2.5 oz) yellow onion, chopped

1 clove garlic, minced

1 small (5 g/0.2 oz) red or green chile pepper, chopped, seeds removed

1/2 teaspoon garam masala

1/2 teaspoon ground turmeric

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/8 to 1/4 teaspoon chili powder

6 cups (720 g/1.6 lb) cauliflower rice (see here)

1 medium (120 g/4.2 oz) tomato, chopped

Sea salt and black pepper

11.3 ounces (320 g) Halloumi cheese, about 80 g/2.8 oz per serving

Grease a large skillet with the ghee (reserve about a tablespoon [15 g] for cooking the Halloumi). Cook the onion over medium-high heat for 5 to 7 minutes, until lightly browned and fragrant. Then add the garlic and chile. Add all the spices, cook for a minute, and then add the cauli-rice. Cook for 5 minutes, stirring frequently. Then add the tomato and cook for another 2 to 3 minutes, or until the cauli-rice is tender. Season with salt and pepper to taste. Set aside and keep warm.

Grease a skillet (regular or griddle) with the remaining ghee. Slice the Halloumi into about 1/2-inch (1-cm) slices. Add the Halloumi to the skillet, and cook over medium-high heat on both sides for 2 to 3 minutes. Do not flip too early: let the cheese become crisp and brown to prevent it from breaking. When done, serve immediately with the prepared masala cauli-rice. To store, let it cool and refrigerate in an airtight container for up to 5 days. Reheat before serving.

NUTRITION FACTS PER SERVING:

Total carbs: 14.1 g / Fiber: 4.6 g / Net carbs: 9.5 g / Protein: 20.1 g / Fat: 40.7 g / Calories: 491 kcal

Macronutrient ratio: Calories from carbs (8%), protein (17%), fat (75%)

◁ Bibimbap Veggie Bowl

Never had bibimbap? You’ve got to try this Korean dish of rice mixed with vegetables, eggs, and meat. This keto vegetarian version is served with cauli-rice and good-for-your-gut kimchi!

2 tablespoons (30 ml) coconut aminos

1 tablespoon (15 ml) coconut vinegar or fresh lime juice

1 clove garlic, minced

1 tablespoon (10 g/0.4 oz) powdered erythritol or Swerve

1 teaspoon grated fresh ginger

1 teaspoon toasted sesame oil

1 teaspoon grated fresh ginger

1 clove garlic, crushed

1 medium (15 g/0.5 oz) spring onion, sliced

2 cups (240 g/8.5 oz) cauliflower rice (see here)

Sea salt and Korean red pepper or black pepper

3 cups (90 g/3.2 oz) chopped chard or spinach, stalks and leaves separated

2 large eggs

1/4 cup (29 g/1 oz) sliced radishes

1/4 cup (35 g/1.2 oz) kimchi (without fish sauce for vegetarians)

1 teaspoon toasted sesame oil

2 teaspoons (6 g/0.2 oz) sesame seeds

TO MAKE THE MARINATED HALLOUMI: Place the Halloumi cubes in a bowl. In a separate bowl, combine the coconut aminos, vinegar, garlic, erythritol, ginger, and sesame oil. Add the marinade to the bowl with the Halloumi and mix until well coated. Marinate for at least 30 minutes, or overnight.

TO MAKE THE BIBIMBAP BOWL: Grease a skillet with 1 tablespoon (15 ml) of the coconut oil. Fry the ginger, garlic, and spring onion over medium heat for 1 to 2 minutes. Add the cauliflower rice and cook for 5 to 7 minutes, stirring frequently. Season with salt and pepper. When done, divide the cauliflower rice between 2 bowls.

Grease the skillet with another tablespoon (15 ml) of the coconut oil. Add the chard stalks and cook for 1 to 2 minutes. Then add the chopped leaves and cook for 1 minute more. Season with salt and pepper. Divide between the 2 bowls.

Grease the skillet with another tablespoon (15 ml) of the coconut oil. Add the marinated cheese (reserve the marinade for topping) and cook over high heat, turning the cubes as they crisp up, for 4 to 5 minutes. Divide between the 2 bowls.

Finally, grease the skillet with the remaining 1 tablespoon (15 ml) coconut oil and fry the eggs until the whites are opaque and the yolks still runny. Top each bowl with one fried egg. Add the radishes and kimchi. Drizzle with the sesame oil and the remaining marinade, and sprinkle with the sesame seeds. Serve immediately.

NOTE: For extra protein, serve bibimbap with leftover steak (shown here), or Bacon-Wrapped Beef Patties.

NUTRITION FACTS PER SERVING:

Total carbs: 14.1 g / Fiber: 4.6 g / Net carbs: 9.5 g / Protein: 22.5 g / Fat: 53.8 g / Calories: 612 kcal

Macronutrient ratio: Calories from carbs (6%), protein (15%), fat (79%)

◁ Taverna-Style Greek Butterflied Sea Bass

The traditional Greek diet is so healthy: it’s chockfull of fish, seafood, fresh vegetables, and extra-virgin olive oil every day. This is one of the most common ways to serve freshly caught fish in Greece—cooked simply and served with lemon juice, loads of olive oil, and chorta, or wild greens. Butterflying the sea bass results in tender, juicy fish with plenty of flavor.

1 (500 g/1.1 lb) sea bass or sea bream, cleaned and butterflied

Sea salt and black pepper

6 tablespoons (90 ml) extra-virgin olive oil, divided

1 clove garlic, sliced

10.6 ounces (300 g) Swiss chard, collard greens, or kale, roughly chopped, stalks and leaves separated

2 tablespoons (8 g/0.3 oz) chopped fresh parsley, divided

1 tablespoon (4 g/0.2 oz) chopped fresh oregano, divided

Juice from 1 lemon (about 60 ml/1/4 cup)

Preheat the oven to 400°F (200°C, or gas mark 6). Butterfly the sea bass (or ask your fishmonger to do it for you): Remove the insides, the scales, and the fins. Leave the tail and the head on. Cut it along the backbone and all the way through the head. Do not cut it all the way through the belly; this is where it should remain connected, at least partially. Butterflying the sea bass will help it cook faster and will crisp up the meat inside.

Season the fish with salt and pepper on the inside and outside. Open the fish and place it in a baking dish. Drizzle with 1 tablespoon (15 ml) of the olive oil. Place in the oven and bake for about 20 minutes or until the fish is opaque and flakes easily.

Meanwhile, cook the Swiss chard. Heat a large skillet greased with 2 tablespoons (30 ml) of the olive oil over medium heat. Once hot, add the garlic, and cook for a minute. Then add the chard stalks and cook for 2 to 3 minutes. Finally, add the chard leaves and half of the herbs. Cook for a minute or until wilted. Season with salt and pepper to taste.

In a bowl, mix the remaining 3 tablespoons (45 ml) olive oil with the lemon juice, then pour the mixture over the cooked sea bass. Garnish with the reserved herbs, and serve with the cooked chard.

NUTRITION FACTS PER SERVING:

Total carbs: 9.2 g / Fiber: 3.2 g / Net carbs: 6 g / Protein: 39.3 g / Fat: 48 g / Calories: 620 kcal

Macronutrient ratio: Calories from carbs (4%), protein (26%), fat (70%)

Buttered Mahimahi with Green Beans

Homemade Flavored Butter (shown here) is a great way to add fats—and flavor—to meals that feature white fish and lean meat, which you’ll need to do when you follow a ketogenic diet. So be sure to keep a couple of your favorites on hand in the fridge. Then you’ll be ready to make this simple five-ingredient dish, which takes just ten minutes to conjure up.

10.6 ounces (300 g/10.6 oz) green beans

2 fillets (250 g/8.5 oz) mahimahi (or use any white fish)

Pinch of sea salt and black pepper

1 tablespoon (15 g/0.5 oz) ghee or duck fat

1/2 recipe Jalapeño & Lime Flavored Butter, or any savory flavored butter

Bring a saucepan filled with salted water to a boil. Add the green beans, and cook for 2 to 4 minutes, until crisp-tender. Drain and keep warm.

Pat dry the fish fillets with a paper towel, and lightly season with salt and pepper. Heat a skillet greased with the ghee over medium-high heat. Once hot, add the fish, skin-side down, and cook for about 4 minutes, or until the fillets can be easily released with a spatula. Flip over and cook for another 3 minutes. Divide the green beans between 2 plates. Top with the cooked fish, and top the fish with slices of flavored butter while still hot. Serve immediately.

NUTRITION FACTS PER SERVING:

Total carbs: 11.1 g / Fiber: 4.3 g / Net carbs: 6.9 g / Protein: 30.9 g / Fat: 31.9 g / Calories: 439 kcal

Macronutrient ratio: Calories from carbs (6%), protein (28%), fat (66%)

Scandinavian Fish Tray Bake

Baking fish and vegetables in the same tray is a major time-saver: I make keto tray bakes just about every week! This is my go-to meal when I don’t have time to cook but want to keep my diet clean. After all, you can never go wrong with meat, fish, and low-carb vegetables flavored with simple herbs, lemon juice, and olive oil—or in this case, a simple horseradish-flavored dressing.

2 medium (400 g/14.1 oz) zucchini, sliced

7.1 ounces (200 g) broccoli florets or broccolini

11/2 cups (200 g/7.1 oz) radishes, quartered

Few sprigs of fresh dill

1/4 cup (60 ml) extra-virgin olive oil, divided

1/2 teaspoon sea salt

1/4 teaspoon black pepper

4 small (500 g/1.1 oz) salmon fillets

1 tablespoon (15 ml) fresh lemon juice

1 tablespoon (15 ml) fresh lemon juice

1 teaspoon (5 g/0.2 oz) grated horseradish

TO MAKE THE TRAY BAKE: Preheat the oven to 400°F (200°C, or gas mark 6). Place the onion, zucchini, broccoli, radishes, and dill (reserve some for later) in a baking dish. Drizzle with 3 tablespoons (45 ml) of the olive oil, and season with salt and pepper. Place in the oven, and bake for about 10 minutes. Then add the salmon, drizzle with the remaining 1 tablespoon (15 ml) olive oil and the lemon juice, and transfer back into the oven. Bake for 12 to 15 minutes or until the fish is opaque and flakes easily.

TO MAKE THE DRESSING: Simply combine the mayonnaise, lemon juice, and horseradish in a small bowl. Serve with the baked salmon and vegetables. To store, let the salmon and vegetables cool, then refrigerate for up to 3 days.

NUTRITION FACTS PER SERVING:

Total carbs: 10.2 g / Fiber: 3.5 g / Net carbs: 6.7 g / Protein: 30.5 g / Fat: 36.8 g / Calories: 488 kcal

Macronutrient ratio: Calories from carbs (6%), protein (25%), fat (69%)

◁ Bacon-Wrapped Monkfish with Creamed Spinach

Another way to turn lean fish and meat into a healthy keto meal is to wrap it in bacon and serve it with a side of creamed spinach. It’s a handy way to work extra greens into your diet: just one serving covers most of your daily potassium needs, and provides half of your magnesium, too!

Few sprigs of fresh thyme

6 thin-cut slices (90 g/3.2 oz) bacon

1 tablespoon (15 ml) melted ghee or duck fat

2 tablespoons (28 g/1 oz) butter

1/3 cup (80 g/2.8 oz) mascarpone cheese

1/4 teaspoon ground nutmeg

Sea salt and black pepper

1/3 cup (30 g/1.1 oz) grated Parmesan cheese

TO MAKE THE FISH: Preheat the oven to 400°F (200°C, or gas mark 6). Pat dry the fish fillets and top with the sprigs of fresh thyme. Wrap 2 slices of bacon around each fillet. Place in a baking dish, drizzle with melted ghee, and transfer to the oven. Bake for about 12 minutes, and then crisp up for 5 minutes under the broiler.

TO MAKE THE CREAMED SPINACH: Bring a large pot of water to a boil. Blanch the spinach for 30 to 60 seconds. Immediately plunge the spinach into a bowl filled with ice water. Drain well, pat dry, and set aside.

Place the butter and mascarpone in a saucepan, and add the blanched spinach, nutmeg, and salt and pepper to taste. Gently heat until it begins to simmer. Then mix in the Parmesan. (Alternatively, divide the spinach between 3 single-serving baking dishes and top each with a third of the Parmesan.) Place under the broiler for 2 to 3 minutes, until crisp and lightly golden. When done, serve alongside the fish. The fish is best served immediately, but it can be refrigerated with the spinach for up to 3 days.

NUTRITION FACTS PER SERVING:

Total carbs: 8.3 g / Fiber: 4.5 g / Net carbs: 3.8 g / Protein: 33.2 g / Fat: 35 g / Calories: 474 kcal

Macronutrient ratio: Calories from carbs (3%), protein (29%), fat (68%)

◁ Pan-Fried Salmon with Superfood Mash

If you’re short on time but need a good-for-you keto meal that’s also impressive enough to serve to guests, you can’t do better than these juicy salmon fillets served with a buttery herbed spinach-and-cauliflower mash. It’s the perfect balance of healthy fats and nutrient-dense vegetables.

1 small (70 g/2.5 oz) yellow onion, chopped

1 clove garlic, minced

1 medium (600 g/1.3 lb) cauliflower, cut into medium-size florets

7.1 ounces (200 g) fresh spinach, or a combination of spinach and watercress

1/4 cup (55 g/1.9 oz) butter, ghee, or extra-virgin olive oil

2 tablespoons (8 g/0.3 oz) chopped fresh herbs, such as basil, parsley, thyme, or dill

Sea salt and black pepper

4 fillets (500 g/1.1 lb) salmon

Sea salt and black pepper

1 tablespoon (15 ml) fresh lemon juice

2 tablespoons (30 ml) extra-virgin olive oil

TO MAKE THE CAULIFLOWER MASH: In a pan greased with the ghee, cook the onion over medium-high heat until lightly browned, 5 to 7 minutes. Add the garlic, and cook for 1 minute more. Take off the heat and set aside. Place the cauliflower florets in a steamer, and cook for about 10 minutes. Remove from the heat and place in a blender with the spinach, cooked onion and garlic, butter, and fresh herbs, plus salt and pepper to taste. Process until smooth and set aside. To store, let it cool, cover, and refrigerate for up to 5 days.

TO MAKE THE SALMON: Grease a pan with the ghee and place over medium-high heat. Pat the salmon fillets dry with paper towels, and season with salt and pepper. Place the salmon, skin-side down, in the hot pan, and reduce the heat to medium. Cook for 3 to 4 minutes per side, until the fish is firm and cooked through. (Do not force the fish out of the pan: if you try to flip the fillet and it doesn’t release, wait a few more seconds until it becomes crisp, then try again.) When done, drizzle with the lemon juice and olive oil and serve with the mash.

NUTRITION FACTS PER SERVING (SALMON FILLET + 1 CUP/220 G MASH):

Total carbs: 11.3 g / Fiber: 4.5 g / Net carbs: 6.8 g / Protein: 31.8 g / Fat: 33.8 g / Calories: 470 kcal

Macronutrient ratio: Calories from carbs (6%), protein (28%), fat (66%)

◁ Butter-Stuffed Spatchcock Chicken

Spatchcocking is the absolute tastiest (and fastest) way to make roast chicken: by removing the backbone and flattening the chicken, its skin gets really crispy and it cooks more quickly. And pressing flavored butter under the skin ensures extra-crispy skin and moist and tender meat.

1 whole chicken (about 1.4 kg/3 lb, bones included)

1 tablespoon (15 ml) fresh lemon juice

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1 recipe flavored butter of your choice (shown here) or dairy-free alternative

1 tablespoon (15 ml) melted ghee or duck fat

1 medium (600 g/1.3 lb) cauliflower, cut into florets

Preheat the oven to 400°F (200°C, or gas mark 6). Remove the giblets and string from the chicken. Splay open the chicken, breast-side down, with the drumsticks facing toward you. Run your finger down the spine of the chicken to identify the soft outside of the rib cage. Cut up one side of the spine using strong kitchen scissors. Repeat on the other side of the spine and remove the backbone (reserve for making bone broth, or chicken stock).

Rub the lemon juice inside the chicken, and season with salt and pepper all over (beware of the salt already included in the butter: don’t overseason). Flip the chicken over, splay open the legs, and, using the palm of your hand, press down firmly to flatten the chicken. Pull up the skin and rub the butter (reserve some butter for serving into the flesh.) Brush the skin with melted ghee: this will help the skin become crispy.

Push the tips of the wings behind the breastbone where the neck is. Place the chicken, cut-side down, on a rimmed baking sheet and add 1/4 cup (60 ml) water. Bake for about 50 minutes, basting the juices over the chicken once or twice during cooking. Add the cauliflower during the last 10 to 15 minutes, and baste the juices over it. The chicken is done when a meat thermometer inserted into the breast meat reaches 150°F (65°C) and the thighs reach 170°F (77°C). Top with the remaining flavored butter, letting it melt over the chicken. Serve immediately.

NOTE: For even crispier chicken, line a rimmed baking sheet with parchment paper or aluminum foil. Place a roasting rack on the tray, place the chicken on the rack, and bake. The rack allows air to circulate under the chicken as it cooks, ensuring that the skin becomes as crispy as possible.

NUTRITION FACTS PER SERVING (1/4 CHICKEN + SIDE):

Total carbs: 8.9 g / Fiber: 3.3 g / Net carbs: 5.6 g / Protein: 31.3 g / Fat: 50.5 g / Calories: 603 kcal

Macronutrient ratio: Calories from carbs (4%), protein (21%), fat (75%)

◁ Butter Chicken

If you’re a fan of mildly spicy Indian cuisine, you’ll love this keto-friendly take on butter chicken. Chunks of chicken breast are marinated in yogurt, lemon juice, and fragrant spices, then cooked with fresh ginger and other aromatics, tomato paste, and cream. It’s rich, creamy, and utterly delicious!

3/4 cup (188 g/6.6 oz) 5% full-fat yogurt

2 tablespoons (30 ml) fresh lemon juice

1 tablespoon (7 g/0.2 oz) ground turmeric

1 tablespoon (6 g/0.2 oz) garam masala

1 tablespoon (5 g/0.2 oz) ground cumin

1 teaspoon ground cinnamon

1 small (70 g/2.5 oz) yellow onion, finely chopped

2 cloves garlic, minced

2 tablespoons (12 g/0.4 oz) grated fresh ginger

1 to 2 (14 g/0.5 oz) red or green chiles, seeds removed, chopped

3 tablespoons (45 g/1.6 oz) tomato paste

1 cup (240 ml) chicken stock or water

1/4 cup (57 g/2 oz) butter

1 teaspoon sea salt

1/2 teaspoon black pepper

11/4 cups (300 ml) heavy whipping cream

Fresh cilantro for garnish

Serving suggestions: cauliflower rice or shirataki rice

TO MAKE THE CHICKEN: Cut the chicken into 11/2-inch (4-cm) pieces. In a bowl, combine all the ingredients for the marinade. Add the chicken, cover with plastic wrap, and refrigerate for 2 hours or up to 24 hours.

TO MAKE THE STEW: Heat a large pot greased with the ghee over medium-high heat. Add the onion and cook for about 7 minutes, until fragrant and lightly browned. Add the garlic, ginger, and chiles. Cook for another 2 to 3 minutes. Add the marinated chicken, and cook for about 10 minutes, stirring frequently. Then add the tomato paste, chicken stock, butter, salt, and black pepper. Bring to a boil, then reduce the heat to medium. Cook, uncovered, for 15 minutes. Pour in the cream, and cook for another 5 to 10 minutes. Remove from the heat and let sit for 5 minutes. Serve with cilantro and cauliflower rice or shirataki rice.

NUTRITION FACTS PER SERVING (DOES NOT INCLUDE SIDE):

Total carbs: 7.3 g / Fiber: 1.2 g / Net carbs: 6.1 g / Protein: 37.2 g / Fat: 42.5 g / Calories: 569 kcal

Macronutrient ratio: Calories from carbs (4%), protein (27%), fat (69%)

◁ Harissa Skillet Chicken

All you need to pull this no-fuss Moroccan-style meal together is a skillet, a baking dish, a batch of Spicy Harissa Flavored Butter (shown here), and a few common ingredients. In barely half an hour, you’ll be digging into crispy chicken thighs on a bed of low-carb veggies. (Minimal cleanup required!)

1 medium (450 g/1lb) cauliflower, cut into small florets

1 medium (300 g/10.6 oz) eggplant, cut into 1/2-inch (2-cm) pieces

8 (2 lb/900 g) chicken thighs, skin on and bone in

Sea salt and black pepper

1 tablespoon (15 g/0.5 oz) ghee or duck fat

1/4 cup (60 ml) water

1 recipe (160 g/5.6 oz) Spicy Harissa Flavored Butter (shown here), sliced

Preheat the oven to 400°F (200°C, or gas mark 6). Place the cauliflower florets and eggplant in a baking dish.

Pat the chicken thighs dry with a paper towel. Season with salt and pepper. Heat a large skillet greased with the ghee. Once hot, add the chicken thighs, skin-side down, and cook in batches for about 5 minutes, or until the skin is golden and crisp. Then flip over and cook for just 1 minute more. Place the chicken on top of the vegetables in the baking dish, skin-side up. Deglaze the skillet by pouring the water into it, then pour over the vegetables on the tray. Top the vegetables and chicken with slices of the flavored butter. Bake for 20 to 25 minutes, tossing halfway through. The chicken is done when an instant-read thermometer inserted into the thickest part of the thigh reads 165°F (75°C). Crispy chicken thighs are best served immediately. To store, let the chicken and vegetables cool, then store in the fridge for up to 4 days.

NUTRITION FACTS PER SERVING (2 THIGHS + VEGETABLES):

Total carbs: 12.3 g / Fiber: 5.4 g / Net carbs: 6.9 g / Protein: 32.5g / Fat: 34.9 g / Calories: 485 kcal

Macronutrient ratio: Calories from carbs (6%), protein (28%), fat (66%)

Turkey Meatballs with Sautéed Kale & Gremolata Dressing

Meatballs are the last word in convenience. They can be made ahead, frozen, and then used weeks or even months later to whip up quick, nutritious one-pot meals. Take this Italian-style dish, for instance: it’s very low in carbs, but high in heart-healthy fats and electrolytes.

1/3 cup (20 g/0.7 oz) chopped parsley

1/3 cup (80 ml) extra-virgin olive oil

2 cloves garlic, crushed

1 large egg

3 tablespoons (24 g/0.8 oz) coconut flour, or 1/2 cup (50 g/1.8 oz) almond flour

1/2 medium (55 g/1.9 oz) yellow onion, finely chopped

1 clove garlic, minced

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1 tablespoon (15 ml) duck fat or ghee

1 clove garlic, sliced

14.1 ounces (400 g) dark-leaf kale, chopped, stems removed

1/4 teaspoon chili red pepper flakes

1 tablespoon (15 ml) fresh lemon juice

1/3 cup (80 ml) chicken stock

Sea salt and black pepper

TO MAKE THE GREMOLATA: Simply place all the ingredients in a bowl and mix well. Set aside.

TO MAKE THE MEATBALLS: Place the ground turkey, egg, coconut flour, onion, garlic, and salt and pepper in a mixing bowl. Mix until well combined. Using your hands, create 20 meatballs (about 1.1 oz/ 31 g each) from the mixture. Grease a large pan with the duck fat, and place it over medium heat. When hot, add the meatballs in a single layer. Cook for 2 minutes on each side, turning with a fork until browned on all sides and cooked through. Transfer the meatballs to a plate and keep warm.

TO MAKE THE SAUTÉED KALE: Grease the pan with the duck fat. Add the garlic and cook for a minute, then add the kale, red pepper flakes, and lemon juice. Cook for 1 to 2 minutes, tossing well. Then add the chicken stock, cover with a lid, and cook until tender, about 5 minutes. Season with salt and pepper. Return the meatballs to the pan, on top of the kale. Spoon the gremolata dressing over the meatballs and kale, or serve it on the side. To store, let the meatballs and kale cool, then refrigerate for up to 4 days.

NUTRITION FACTS PER SERVING (5 MEATBALLS + KALE + GREMOLATA):

Total carbs: 9.5 g / Fiber: 5 g / Net carbs: 4.5 g / Protein: 28.1 g / Fat: 45.4 g / Calories: 545 kcal

Macronutrient ratio: Calories from carbs (3%), protein (21%), fat (76%)

◁ Mediterranean Chicken Tray Bake

Homemade Lemon & Herb Flavored Butter (shown here) graces this easy, colorful, Italian-style chicken dish, in which panfried chicken tops low-carb veggies like fennel, zucchini, and broccoli. Twenty minutes and a dash of lemon later, and dinner is on the table!

1 small (70 g/2.5 oz) onion, sliced

1 medium (200 g/7.1 oz) fennel bulb, sliced

1 medium (120 g/4.2 oz) red pepper, sliced

1 medium (200 g/7.1 oz) green or yellow zucchini, sliced

1 bunch (7.1 oz/200 g) broccolini, or broccoli cut into florets

8 (900 g/2 lb) chicken thighs, skin on and bone in

Sea salt and black pepper

1 tablespoon (15 g/0.5 oz) ghee or duck fat

1/4 cup (60 ml) water

2 tablespoons (30 ml) fresh lemon juice

1 recipe (150 g/5.3 oz) Lemon & Herb Flavored Butter (shown here), sliced

2 tablespoons (8 g/0.3 oz) chopped fresh herbs, such as parsley, basil, and fennel fronds

Preheat the oven to 400°F (200°C, or gas mark 6). Place the onion, fennel, pepper, zucchini, and broccoli in a baking dish.

Pat the chicken thighs dry with a paper towel, and season with salt and pepper. Heat a large skillet greased with the ghee. Once hot, add the chicken thighs, skin-side down, and cook in batches for about 5 minutes, or until the skin is golden and crispy. Turn on the other side and cook for just 1 minute. Place the chicken on top of the vegetables in the baking dish, skin-side up. Deglaze the skillet by pouring the water into it, then pour over the vegetables in the tray. Drizzle with the lemon juice and top the vegetables and chicken with slices of the flavored butter. Bake for 20 to 25 minutes, tossing halfway through. The chicken is done when an instant-read thermometer inserted into the thickest part of the thigh reads 165°F (75°C). Top with the herbs and serve. Crispy chicken thighs are best served immediately. To store, let the chicken and vegetables cool, then store in the fridge for up to 4 days.

NUTRITION FACTS PER SERVING (2 THIGHS + VEGETABLES):

Total carbs: 13.3 g / Fiber: 4.6 g / Net carbs: 8.7 g / Protein: 32.5 g / Fat: 33.5 g / Calories: 479 kcal

Macronutrient ratio: Calories from carbs (7%), protein (28%), fat (65%)

◁ Crispy Five-Spice Duck Breasts

Duck breasts always feel like a luxury, but they’re so easy to make and so delicious. Here, they’re coated in garlic and Asian spices on one side, while the fatty skin on the other side gets wonderfully crispy—one of the perks of eating keto!

1/2 teaspoon Chinese five-spice mix

1/4 teaspoon ground ginger

1/2 teaspoon sea salt, plus more as needed

1/8 teaspoon black pepper, plus more as needed

1 clove garlic, crushed

2 (300 g/10.6 oz) duck breasts

10.6 ounces (300 g) asparagus, woody stems removed

1 tablespoon (15 ml) balsamic vinegar

2 tablespoons (30 ml) extra-virgin olive oil

Combine the spices, salt, and pepper on a small plate. Rub the crushed garlic into the skinless part of the duck breasts, and then dredge in the spices (keeping the skin clean). Cover with aluminum foil and refrigerate for at least an hour, or overnight.

When ready to cook, preheat the oven to 430°F (220°C, or gas mark 7). Remove the duck breasts from the fridge. Score the skin, and season with salt and pepper. Heat a medium ovenproof skillet over medium-high heat. Place the duck breasts skin-side down in the hot dry pan (no oil needed), and reduce the heat. As the duck fat is released, use a spoon to baste the breasts with it regularly, and cook for 6 to 8 minutes, or until lightly golden. Flip over and cook for about 30 seconds, just to “seal” them on the other side.

Place the skillet into the preheated oven. Cook for 10 minutes (rare), 15 minutes (medium), or 18 minutes (well done). Add the asparagus for the last 7 to 8 minutes of the cooking process, coating it in the rendered fat and seasoning it with a pinch of salt. Let the duck breasts rest on a cooling rack for 10 minutes before serving. Drizzle the asparagus with the balsamic vinegar and olive oil. Duck breasts are best served while still warm but can be refrigerated in an airtight container for up to 4 days.

NUTRITION FACTS PER SERVING:

Total carbs: 8.3 g / Fiber: 3.5 g / Net carbs: 4.8 g / Protein: 29.6 g / Fat: 36.5 g / Calories: 478 kcal

Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (71%)

Chicken Parmesan Casserole

After a long day at work, you need a warming, comforting dinner to help you relax. Don’t be tempted to grab carb- and additive-laden take-out. Make this no-stress chicken Parm instead. Topped with three kinds of cheese and then baked until golden and bubbling, it’s the perfect family meal.

3/4 cup (180 ml) marinara sauce

1/3 cup (80 ml) extra-virgin olive oil

1/4 teaspoon red pepper flakes

4 medium (500 g/1.1 lb) boneless, skinless chicken breasts

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1.1 pounds (500 g) green beans, trimmed

1/2 cup (57 g/2 oz) shredded mozzarella cheese

1/2 cup (57 g/2 oz) shredded fontina, Gouda, or provolone cheese

1/2 cup (45 g/1.6 oz) grated Parmesan cheese

Fresh herbs, such as basil, oregano, and thyme, for garnish

Combine the marinara, olive oil, and red pepper flakes in a medium bowl. Place half the mixture into a second bowl, and set aside.

Using a sharp knife, make 3 or 4 shallow, diagonal slits in the chicken breasts (do not cut all the way through). Place the chicken breasts into the first bowl with half of the marinara marinade and the salt and pepper. Coat on all sides, making sure the sauce also gets into the slits. Cover and refrigerate for an hour, or overnight.

Preheat the oven to 400°F (200°C, or gas mark 6). Bring a saucepan filled with salted water to a boil. Add the green beans. Cook for 2 to 4 minutes, until crisp-tender, then plunge them into a bowl of ice water. Drain well and place them in a large ovenproof casserole dish. Add the reserved marinara sauce and combine well until coated. Layer the marinated chicken with the marinade on top of the green beans. Cover with a piece of parchment paper and transfer to the oven. Bake for about 30 minutes.

After 30 minutes, remove the parchment paper, and top the chicken with the mozzarella, fontina, and Parmesan. Return to the oven and cook for another 15 to 20 minutes, until the cheese is golden and bubbly and the chicken is cooked through. To serve, garnish with fresh herbs. Eat warm, or let it cool down and refrigerate for up to 4 days.

NUTRITION FACTS PER SERVING:

Total carbs: 12.6 g / Fiber: 4.1 g / Net carbs: 8.5 g / Protein: 39.4 g / Fat: 38.1 g / Calories: 545 kcal

Macronutrient ratio: Calories from carbs (6%), protein (29%), fat (65%)

◁ Chicken Piccata

There’s nothing as nourishing and comforting as crisp skillet chicken dressed in a tangy lemon and caper sauce over a tangle of electrolyte-rich baby spinach. It’s guaranteed to brighten up even the coldest winter evening!

2 large (500 g/1.1 lb) boneless chicken breasts, skin on

3 tablespoons (45 ml) melted ghee, divided

1 small (70 g/2.5 oz) yellow onion, chopped

2 cloves garlic, minced

1 tablespoon (15 ml) white wine vinegar or apple cider vinegar

1/4 cup (60 ml) fresh lemon juice

3 tablespoons (43 g/1.5 oz) butter

1/4 cup (34 g/1.2 oz) capers, drained

2 tablespoons (8 g/0.3 oz) chopped fresh parsley (plus more for optional garnish)

1 pound (450 g) fresh spinach

Sea salt and black pepper

1/4 cup (60 ml) extra-virgin olive oil

Lemon slices, for garnish

To butterfly the chicken breasts, place them on a chopping board. Placing your hand flat on top of one chicken breast, use a sharp knife to slice into one side, starting at the thicker end and ending at the thinner point. Be careful not to cut all the way through to the other side. Open the breast so that it resembles a butterfly, about 1/2 inch (1 cm) thick.

Heat a large skillet greased with 1 tablespoon (15 ml) of the ghee over medium-high heat. Once hot, add the butterflied chicken, skin-side down. Cook undisturbed for 5 to 7 minutes. Rotate the pan halfway through to ensure even cooking. Then flip the chicken over and cook for another 2 to 3 minutes. When done, transfer to a plate, skin-side up.

Grease the pan with the remaining 2 tablespoons (30 ml) ghee, and add the onion. Cook for 5 to 7 minutes, or until golden brown. Add the garlic and cook for 1 minute more. To deglaze the pan, add the vinegar, lemon juice, and butter, scraping the browned bits from the bottom of the skillet. Add the capers and parsley. Return the cooked chicken to the pan and heat for 1 to 2 minutes. Remove from the heat and set aside.

To blanch the spinach, bring a large saucepan filled with salted water to a boil. Add the spinach and cook for 30 to 60 seconds, until wilted. Use a slotted spoon to transfer the spinach to a large bowl of ice water, then drain and squeeze out any excess water. Season with salt and pepper and drizzle with the olive oil. Serve with the crispy chicken and sauce. Garnish with lemon slices and more fresh parsley if desired. Crispy chicken is best served immediately, but can be refrigerated in an airtight container for up to 4 days.

NUTRITION FACTS PER SERVING:

Total carbs: 7.6 g / Fiber: 3.2 g / Net carbs: 4.4 g / Protein: 29.9 g / Fat: 45.5 g / Calories: 554 kcal

Macronutrient ratio: Calories from carbs (3%), protein (22%), fat (75%)

◁ Sautéed Chicken Livers with Creamy Mash

My mom used to make this quick stew all the time: as a kid, I refused to eat liver any other way! It gets lots of flavor from onion and garlic—which turn up in most Czech gravies—plus crispy bacon and a final flourish of fresh thyme.

2 cups (480 ml) water

1 tablespoon (15 ml) fresh lemon juice or apple cider vinegar

1 pound (450 g) chicken livers, sliced

1 medium (1.3 lb/600 g) cauliflower, cut into florets

1/4 cup (57 g/2 oz) butter, ghee, or duck fat

Sea salt and black pepper

2 tablespoons (30 g/1.1 oz) ghee or duck fat, divided

4 slices (120 g/4.2 oz) bacon, chopped

1 medium (110 g/3.5 oz) yellow onion, sliced

1 clove garlic, minced

1 cup (240 ml) chicken stock or bone broth, divided

2 tablespoons (30 g/1.1 oz) tomato paste

3 egg yolks

Few sprigs fresh thyme

Combine the water and lemon juice in a bowl. Add the livers and refrigerate overnight. This helps remove any gamey, metallic taste.

Prepare the cauliflower mash. Place the cauliflower florets in a steamer and cook for about 10 minutes. Remove from the heat. Place in a blender with the butter, plus salt and pepper to taste. Process until smooth and set aside.

While the cauliflower is cooking, heat a skillet greased with 1 tablespoon (15 g/0.5 oz) of the ghee over medium-high heat. Add the chicken livers and cook for 1 to 2 minutes, stirring frequently, until browned on all sides. Transfer to a plate with a slotted spoon.

Grease the skillet with the remaining 1 tablespoon (15 g/0.5 oz) ghee, and add the bacon and onion. Cook for 8 to 10 minutes, or until the onion is lightly browned and the bacon is crisp. Then add the garlic and cook for 1 minute more. Add 3/4 cup (180 ml) of the stock and the tomato paste, and bring to a boil. Add the chicken livers back to the skillet and cook for 2 to 3 minutes. Mix the egg yolks with the remaining 1/4 cup (60 ml) stock. Slowly drizzle into the skillet with the liver while stirring, and cook until it thickens slightly. Season with salt and pepper to taste. Garnish with the fresh thyme, and serve with the prepared cauli-mash. To store, let the livers and mash cool, then refrigerate for up to 4 days.

NUTRITION FACTS PER SERVING (LIVERS + GRAVY + 2/3 CUP MASH):

Total carbs: 12.1 g / Fiber: 3.8 g / Net carbs: 8.3 g / Protein: 29.8 g / Fat: 37 g / Calories: 497 kcal

Macronutrient ratio: Calories from carbs (7%), protein (25%), fat (68%)

◁ Keto Pad Thai

Thanks to low-carb shirataki noodles, it’s totally possible to enjoy take-out-style Pad Thai on a keto diet! This healthier version takes less than half an hour to make. If you can’t eat nuts, just replace the almond butter with coconut butter.

1 tablespoon (15 ml) coconut aminos

1 tablespoon (15 g/0.5 oz) Sriracha

2 cloves garlic, crushed

1/4 cup (64 g /2.3 oz) almond butter or coconut butter

Optional: 1 to 2 tablespoons (10 to 20 g/0.3 to 0.6 oz) erythritol, or 5 to 7 drops stevia extract

5 tablespoons (70 g/2.5 oz) ghee, divided

4 large eggs

1.1 pounds (500 g) boneless, skinless chicken thighs

2 medium (30 g/1.1 oz) spring onions, sliced

2 cups (100 g/3.5 oz) bean sprouts

Sea salt and black pepper

1/4 cup (15 g/0.5 oz) flaked almonds or coconut

2 cups (140 g/4.9 oz) shredded red cabbage

2 tablespoons (30 ml) fresh lime juice

Small bunch cilantro, chopped

TO MAKE THE SAUCE: Combine all the ingredients for the sauce in a bowl, including the erythritol, if using. Set aside.

TO MAKE THE STIR-FRY: Prepare the shirataki noodles by following the steps shown here.

Prepare the omelets. Heat a pan greased with 1/2 tablespoon of the ghee. Beat 2 eggs, pour into the hot pan, and swirl to coat the surface in order to make a very thin omelet. Cook over medium-high heat for a couple of minutes or until firm on top. Flip over with a spatula and cook for 30 seconds more. When done, transfer to a plate. Grease the pan 1/2 tablespoon more ghee and repeat with the remaining 2 eggs. Set aside to cool down, then roll up the omelets and cut into thin strips.

Cut the chicken thighs into 1-inch (2.5-cm) pieces. Heat a large pan greased with the remaining 1/4 cup (55 g/1.9 oz) ghee and cook over medium-high heat until pale and cooked through, about 5 to 7 minutes, stirring occasionally. Add the spring onions. Cook over medium-high heat for 1 to 2 minutes. Then add the omelet strips and bean sprouts and cook for 1 minute more while stirring. Add the prepared sauce and shirataki noodles, cook briefly until heated through, and remove from the heat. Season with salt and pepper to taste.

To toast the almond flakes, place them in a dry hot pan and cook over medium-high heat until fragrant, 1 to 2 minutes. Keep stirring to prevent burning. Serve the pad thai with the cabbage, lime juice, cilantro, and toasted almonds.

NUTRITION FACTS PER SERVING:

Total carbs: 14.1 g / Fiber: 5.4 g / Net carbs: 8.7g / Protein: 36.6 g / Fat: 37.8 g / Calories: 547 kcal

Macronutrient ratio: Calories from carbs (7%), protein (28%), fat (65%)

◁ Chicken Satay with Superfood Tabbouleh

Herbs are fantastic sources of micronutrients like vitamin A, calcium, iron, and potassium. Why not use them to make a big bowl of lemony, low-carb tabbouleh? Serve it alongside tender baked chicken drenched in an almond satay sauce.

2 tablespoons (32 g/1.1 oz) tahini

1 tablespoon (6 g/0.2 oz) grated fresh ginger

1 clove garlic, minced

1 tablespoon (15 ml) lime juice

1 tablespoon (15 ml) coconut aminos

1 tablespoon (15 ml) fish sauce

2 tablespoons (30 ml) coconut milk

1 teaspoon chopped red chile

Sea salt and black pepper

Optional: 1 tablespoon (10 g/0.3 oz) erythritol, or 2 to 3 drops stevia

Sea salt and black pepper

21/2 cups (300 g/10.6 oz) cauliflower rice

4.2 ounces (120 g) soft dark greens, such as baby kale or spinach, chopped

1 cup (150 g/5.3 oz) chopped cherry or regular tomatoes

1/2 medium (100 g/3.5 oz) cucumber, peeled and finely diced

1/2 cup (30 g/1.1 oz) chopped parsley, or to taste

1/4 cup (15 g/0.5 oz) chopped mint, or to taste

2 medium (30 g/1.1 oz) spring onions, sliced

1/4 cup (60 ml) fresh lemon juice

1/4 cup (60 ml) extra-virgin olive oil

1/4 teaspoon red pepper flakes

Sea salt and black pepper

TO MAKE THE SATAY DIP: Combine all the ingredients in a medium bowl. Set aside.

TO MAKE THE CHICKEN: Using a sharp knife, make 3 to 4 shallow, diagonal slits in the chicken breasts (do not cut all the way through). Season the chicken with salt and pepper. Place the chicken breasts into a bowl with half of the satay sauce, reserving the rest for serving. Coat on all sides, making sure the sauce also gets into the slits. Cover and refrigerate for an hour, or overnight.

When ready to cook, preheat the oven to 360°F (180°C, or gas mark 4). Place the chicken, slits-side up, into a baking dish, and top with any remaining sauce. Bake for 25 to 30 minutes. The chicken is done when an instant-read thermometer inserted into the thickest part reads 165°F (74°C).

TO MAKE THE TABBOULEH: Heat a large pan greased with the ghee over medium-high heat. Add the cauliflower rice and cook for about 5 minutes. Remove from the heat and set aside. To the bowl with the cooked cauliflower rice, add the greens, tomatoes, cucumber, parsley, mint, spring onions, lemon juice, olive oil, and red pepper flakes. Mix, and season with salt and pepper to taste. Serve immediately with the baked chicken breasts and reserved satay dip. To store, let the chicken and tabbouleh cool, and store in separate airtight containers in the fridge for up to 4 days.

NUTRITION FACTS PER SERVING:

Total carbs: 15.2 g / Fiber: 6.3 g / Net carbs: 8.9 g / Protein: 34.4 g / Fat: 35.1 g / Calories: 517 kcal

Macronutrient ratio: Calories from carbs (7%), protein (28%), fat (65%)

◁ Salisbury Steak with Quick Mash

Salisbury steak may not be “real” steak—it bears a closer resemblance to hamburgers—but who cares. It’s so easy to make and so delicious. Served with cauliflower mash and onion gravy, this is cold-weather keto comfort food at its best!

2 tablespoons (30 ml) extra-virgin olive oil

Sea salt and black pepper

2 teaspoons onion powder

1 egg yolk

2 tablespoons (16 g/0.6 oz) coconut flour

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1 tablespoon (15 g/0.5 oz) ghee or duck fat

1 large (150 g/5.3 oz) yellow onion, sliced

1 tablespoon (15 g/0.5 oz) tomato paste

1 tablespoon (15 g/0.5 oz) Dijon mustard

1 tablespoon (15 ml) coconut aminos

1 cup (240 ml) bone broth or chicken stock

TO MAKE THE CAULIFLOWER MASH: Cut the cauliflower into medium-size florets and place in a steamer. Cook for about 10 minutes. Remove from the heat, and place in a blender with the olive oil and season with salt and pepper to taste. Process until smooth, set aside, and keep warm.

TO MAKE THE SALISBURY STEAK: In a bowl, combine the beef, onion powder, egg yolk, coconut flour, salt, and pepper. Using your hands, create 4 patties (about 135 g/4.8 oz each) from the mixture. Grease a large skillet with the ghee. Once hot, add the burgers. Reduce the heat to medium and cook for about 3 minutes on each side. Do not flip the burgers too soon or they will stick to the pan. When done, set aside and keep warm.

TO MAKE THE GRAVY: Grease the pan in which you cooked the patties with the ghee. Add the onion and cook over medium-high heat for about 7 minutes, or until lightly browned and fragrant. Add the tomato paste, mustard, and coconut aminos, and cook for 1 minute. Pour in the bone broth, bring to a boil, then remove from the heat. Let the gravy cool down for a few minutes, then pour into a blender and process until smooth.

Serve the cauliflower mash (about 3/4 cup/160 g per serving) with the patties and pour over the gravy (about 1/4 cup/60 ml per serving). Eat immediately, or store the patties and cauliflower mash in separate containers in the fridge for up to 4 days.

NUTRITION FACTS PER SERVING (1 STEAK + 1/4 CUP/60 ML GRAVY + 3/4 MASH):

Total carbs: 14.1 g / Fiber: 4.9 g / Net carbs: 9.2 g / Protein: 27.4 g / Fat: 49.7 g / Calories: 613 kcal

Macronutrient ratio: Calories from carbs (6%), protein (18%), fat (76%)

◁ Induction Burger Stacks

An amazing burger restaurant in my neighborhood offers “skinny” burgers, in which the buns are replaced by a vegetable salad. It’s always packed, and for a very good reason: they use top-quality ingredients. These meaty, induction-friendly burger stacks are inspired by one of my favorite picks: a smoky burger topped with jalapeños and chipotle mayo.

1 tablespoon (15 ml) fresh lemon or lime juice

1 large (400 g/14.1 oz) head lettuce

2 cups (60 g/2.1 oz) fresh spinach

1 small (60 g/2.1 oz) red onion, sliced

1 cup (150 g/5.3 oz) halved cherry tomatoes

1 medium (120 g/4.2 oz) green pepper, sliced

1 tablespoon (15 g/0.5 oz) tomato paste or sugar-free ketchup

1 teaspoon fresh lime or lemon juice

1/4 teaspoon garlic powder

1/4 teaspoon chipotle powder

Sea salt and black pepper

Sea salt and black pepper

1 tablespoon (15 g/0.5 oz) ghee or lard

Optional: 4 slices (80 g/2.8 oz) smoked Cheddar or provolone cheese

Optional extras: preserved jalapeño pepper slices, sliced cucumber, pickled cucumbers, or Pickled Red Onion

TO MAKE THE SALAD: Combine the olive oil and lemon juice in a small bowl. Roughly chop the lettuce (reserve 4 to 8 whole lettuce leaves for the burgers). Add the vegetables to a bowl, pour over the dressing, mix well, and set aside.

TO MAKE THE CHIPOTLE MAYO: Combine all the ingredients in a small bowl. Set aside.

TO MAKE THE BURGERS: Gently divide the ground meat into 4 equal parts. Use your hands to shape each piece into a loose burger, about 4 inches (10 cm) in diameter. (Do not squeeze or pack the meat too tightly, or the burgers will lose their juiciness as they are cooked.) Season with salt and pepper on each side.

Grease a large pan with the ghee and heat over high heat. Use a spatula to transfer the burgers to the hot pan. Cook for 3 minutes, then flip over with the spatula, and cook for an additional 2 to 3 minutes. If using cheese, place it on top of the burgers for the last minute of the cooking process. Set aside.

To assemble, simply place 1 to 2 lettuce leaves on a plate and top with a burger. Serve with the chipotle mayo and vegetable salad. Optionally, top with jalapeños, cucumber, or pickles.

NUTRITION FACTS PER SERVING (BURGER + VEGETABLE SALAD):

Total carbs: 8.4 g / Fiber: 3.1 g / Net carbs: 5.3 g / Protein: 29.2 g / Fat: 55.5 g / Calories: 647 kcal

Macronutrient ratio: Calories from carbs (3%), protein (18%), fat (79%)

◁ The Perfect Skirt Steak

Five ingredients are all you need to make this nutritious keto version of steak frites! Here, skirt steak is panfried on a layer of coarse salt, which seals the juices in the meat, keeping it moist inside. (Don’t worry: the steak won’t end up too salty.) Then it’s topped with flavored butter and served with oven-baked zucchini “fries.” There’s no better way to break your fast!

2 large (600 g/1.3 lb) skirt steaks

4 medium to large (900 g/2 lb) zucchini

1 tablespoon (15 ml) melted ghee or duck fat

1 tablespoon (17 g/0.6 oz) coarse sea salt, plus a pinch of fine salt

1 recipe Salty Anchovy Flavored Butter, or other flavored butter of your choice (shown here)

Preheat the oven to 450°F (230°C, or gas mark 8). Pat the steaks dry. To tenderize them, place them on a cutting board, cover with plastic wrap, and pound with a tenderizer until about 1/2 inch (1 cm) thick. Let sit at room temperature for about 20 minutes.

Wash the zucchini, then cut them into thick sticks resembling French fries. Drizzle with the melted ghee, and season with a pinch of fine salt. Place them on a parchment-lined baking sheet. Bake for 10 to 15 minutes, until golden brown and tender.

Meanwhile, cook the steaks. Spread the coarse salt evenly over the surface of a large cast-iron skillet. Heat over medium-high heat. When the skillet is hot, add one steak at a time and cook on top of the coarse salt for 2 to 3 minutes per side. (The salt will char or burn, but don’t be alarmed: you will scrape it off the steaks after cooking.) When done, transfer to a chopping board, scraping off any salt crystals that have not melted. Add more salt to the pan if needed, and repeat with the other steak. Let them rest for 5 minutes before slicing thinly against the grain. Serve with the prepared flavored butter and zucchini “fries.”

NOTE: In addition to other flavored butters, you can serve skirt steak with Chimichurri, Blue Cheese Dressing, or Spicy Cilantro-Lime Vinaigrette (shown here).

NUTRITION FACTS PER SERVING:

Total carbs: 7.6 g / Fiber: 2.3 g / Net carbs: 5.3 g / Protein: 36 g / Fat: 45.9 g / Calories: 576 kcal

Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (71%)

◁ Steak Fajitas with Avocado Salsa Verde

Looking for a quick dinner solution? These grain-free “fajitas” take less than half an hour to make. Steak and crunchy vegetables get marinated in lime juice and cumin before being fried quickly in a hot pan. Then, they’re served on top of crisp lettuce with homemade avocado salsa verde.

1/2 cup (120 ml) extra-virgin olive oil

1/4 cup (60 ml) fresh lime juice

1 teaspoon ground cumin

1 teaspoon chili powder

1/2 teaspoon red pepper flakes

1 teaspoon sea salt

1/4 teaspoon black pepper

1 medium (120 g/4.2 oz) red bell pepper, sliced

1 medium (120 g/4.2 oz) yellow bell pepper, sliced

1 medium (120 g/4.2 oz) green bell pepper, sliced

1. 3 pounds (600 g) flank or skirt steak

2 tablespoons (30 g/1.1 oz) ghee or lard, divided

8 leaves (143 g/5 oz) lettuce

2 tablespoons (30 ml) extra-virgin olive oil

2 small (200 g/7.1 oz) avocados, pitted, peeled, and sliced

TO MAKE THE MARINADE: Combine all the ingredients for the marinade in a bowl and set aside.

TO MAKE THE FAJITAS: Place the onion and peppers in one bowl, and the flank steak in another. Divide the marinade between the 2 bowls. Combine until the meat and vegetables are thoroughly coated. Refrigerate for at least 1 hour or up to 24 hours.

When ready to cook, remove the steak from the marinade and pat dry. Place a large pan greased with 1 tablespoon (15 g) of the ghee over high heat. Once hot, cook the steak for 2 to 3 minutes on each side, depending on its thickness, until medium-rare. Do not overcook the steak. Remove from the pan and keep warm.

Grease the same pan with the remaining ghee and place over high heat. Use a slotted spoon to add the vegetables to the pan. Cook for 3 to 5 minutes, stirring occasionally. (The leftover marinade can be used for making another batch of vegetables.)

TO MAKE THE SALSA: Combine teh salsa and avocado in a bowl and stir to mix. When ready to serve, slice the meat thinly against the grain. (If you use sirloin or rib eye, you won’t need to cut the meat as thinly as you would with flank or skirt steak.) Serve on top of lettuce leaves (2 per serving) and drizzle with 1/2 tablespoon (7 ml) of olive oil, plus a quarter of the pepper mixture and the avocado salsa verde. Refrigerate the steak and peppers for up to 4 days (reheat gently to avoid overcooking), and refrigerate the avocado salsa in an airtight container for up to 3 days.

NUTRITION FACTS PER SERVING:

Total carbs: 16.1 g / Fiber: 7.2 g / Net carbs: 8.9 g / Protein: 35.1 g / Fat: 40 g / Calories: 560 kcal

Macronutrient ratio: Calories from carbs (7%), protein (26%), fat (67%)

◁ Induction Carbonara

Induction is the initial phase of the ketogenic diet, and if you’re in the midst of it, you might be struggling with cravings. If you’re jonesing for pasta, here’s the solution: this just-as-hearty low-carb version of spaghetti carbonara has almost no carbs, but it’s got plenty of flavor!

2 packs (400 g/14.1 oz) shirataki noodles

2 small (200 g/7.1 oz) zucchini, spiralized

4 egg yolks

1 cup (240 ml) heavy whipping cream

8 large slices (240 g/8.5 oz) bacon, chopped

1/2 cup (45 g/1.6 oz) grated Parmesan cheese

1/2 cup (8 g/0.3 oz) basil leaves

Sea salt and black pepper

Prepare the shirataki noodles following the instructions shown here. Spiralize the zucchini according to the instructions shown here and set aside. In a small bowl, combine the egg yolks with the cream and set aside.

Place the bacon pieces in a large heatproof casserole dish. Add 1/2 cup (120 ml) water. Cook over medium-high heat until the water starts to boil. Reduce the heat to medium, and cook until the water evaporates and the bacon fat is rendered. Reduce the heat to low and cook until the bacon is lightly browned and crispy.

Add the prepared shirataki noodles, and toss through with the bacon. Slowly start pouring the cream–egg yolk mixture, stirring constantly, until it thickens. Add the spiralized zucchini and cook for 2 to 3 minutes. Finally, add the Parmesan, basil (chopped or whole), and season with salt and pepper, if needed. Eat immediately, or let it cool and refrigerate for up to 2 days.

NUTRITION FACTS PER SERVING:

Total carbs: 7.9 g / Fiber: 2.2 g / Net carbs: 5.7 g / Protein: 17.1 g / Fat: 45.7 g / Calories: 505 kcal

Macronutrient ratio: Calories from carbs (5%), protein (14%), fat (81%)

Thai Shredded Beef Bowls

Dust off your slow cooker and make a batch of this Thai shredded beef in advance, and you’ll be able to pull these low-carb, beef-and-noodle bowls together in less than fifteen minutes!

Sea salt and black pepper

2 tablespoons (30 g/1.1 oz) virgin coconut oil or duck fat, divided

1 small (70 g/2.5 oz) yellow onion, chopped

2 cloves garlic, minced

4 lemongrass stalks, tough outer stalks removed and finely chopped

2-inch (5-cm) piece (18 g/0.7 oz) ginger or galangal, grated

1 (14 g/0.5 oz) Thai chile, chopped

2 star anise

1 cinnamon stick

1/2 cup (120 ml) bone broth or water

1/4 cup (60 ml) coconut aminos

2 tablespoons (30 ml) fish sauce

2 tablespoons (30 ml) virgin coconut oil or duck fat

1 clove garlic, minced

1 medium (120 g/4.2 oz) red bell pepper, sliced

1 small (300 g/10.6 oz) broccoli or broccolini, chopped

3.5 ounces (100 g) drained kelp noodles or prepared shirataki noodles

1/2 recipe of Thai Shredded Beef (see above)

Fresh herbs such as Thai basil, parsley, or cilantro

Lime wedges and few slices of fresh chiles

TO MAKE THE THAI BEEF: Preheat the slow cooker. Cut the roast in half (large roasts cook better this way), and season with salt and pepper. Grease a large heavy saucepan or Dutch oven with 1 tablespoon (15 g) of the coconut oil. Cook the beef until browned on all sides, then transfer to the slow cooker.

Grease the saucepan with the remaining 1 tablespoon (15 g) coconut oil. Add the onion and cook over medium-high heat for 5 to 8 minutes, until lightly browned. Add the garlic, lemongrass, ginger, and chile, and cook for 1 to 2 minutes. Add the star anise and cinnamon, and pour in the bone broth, coconut aminos, and fish sauce to deglaze the saucepan, scraping the browned bits off the bottom. Pour into the slow cooker over the beef. Cover and cook on high for 4 hours, or on low for 8 hours. (You’ll end up with 8 servings of beef and will only use half of it for this recipe: the other half can be stored in the fridge for up to 4 days or freezer for up to 3 months.)

TO ASSEMBLE THE 4 BOWLS: Slice the spring onions and separate the white parts from the green parts. Heat another large saucepan greased with the coconut oil. Add the white parts of the spring onion, and cook over medium-high heat for a minute. Then add the garlic, pepper, and broccoli, and cook until crisp-tender, about 5 minutes. Rinse the kelp noodles, add them to the saucepan, and heat through. Add the prepared beef—remember to add only 4 servings—and remove from the heat. Serve with herbs, lime wedges, and chiles.

NUTRITION FACTS PER SERVING (1 BOWL):

Total carbs: 12.2 g / Fiber: 4.2 g / Net carbs: 8 g / Protein: 32 g / Fat: 32.9 g / Calories: 465 kcal

Macronutrient ratio: Calories from carbs (7%), protein (28%), fat (65%)

◁ Pork Medallions with Asparagus and Hollandaise

Think of hollandaise sauce as your most powerful secret weapon. It’s so versatile and so delicious, and it’s packed to the gills with heart-healthy fats, thanks to the extra-virgin olive oil. Plus, it really adds elegance to this simple keto meal of pork paired with blanched asparagus.

Sea salt and black pepper

1 tablespoon (15 g/0.5 oz) ghee or duck fat

1.3 pounds (600 g) asparagus, woody ends removed

1/4 cup (60 ml) fresh lime or lemon juice

1 teaspoon Dijon mustard

2 to 4 tablespoons (30 to 60 ml) water

1/2 cup (120 ml) extra-virgin olive oil, melted butter, or ghee

4 slices (64 g/2.2 oz) crispy bacon, crumbled

TO MAKE THE PORK: Preheat the oven to 375°F (190°C, or gas mark 5). Pat the tenderloin dry with a paper towel, and season with salt and pepper. Heat a large ovenproof skillet greased with the ghee over high heat. Add the tenderloin and cook until browned on all sides, about 3 to 4 minutes. Transfer to the oven, and bake for 20 to 25 minutes (estimate 5 minutes per every 100 grams). When done, remove from the oven, cover with aluminum foil, and place on a cooling rack.

Bring a saucepan filled with salted water to a boil. Add the asparagus and cook for about 2 minutes, until crisp-tender. Drain and keep warm.

TO MAKE THE HOLLANDAISE SAUCE: Fill a medium saucepan with 1 cup of water (240 ml) and bring to a boil. Mix the egg yolks with the lime juice, mustard, and water. (Use the leftover egg whites to make Garlic & Herb Focaccia.) Place the bowl over the saucepan filled with water. The water should not touch the bottom of the bowl. Keep mixing until the sauce starts to thicken. Slowly pour the olive oil into the mixture, stirring constantly until it becomes thick and creamy. If the sauce is too thick, add a splash of water.

To serve, slice the tenderloin and place on top of the asparagus. Pour over the hollandaise, sprinkle with the bacon, and serve immediately. The tenderloin can be stored in the fridge for up to 4 days.

NOTE: Hollandaise should be served within 1 hour of preparation. Do not reheat the sauce or it will separate. If you’re only making it for yourself, halve this recipe, or prepare it one serving at a time.

NUTRITION FACTS PER SERVING (PORK + ASPARAGUS + 1/4 CUP/60 ML HOLLANDAISE):

Total carbs: 7.8 g / Fiber: 3.3 g / Net carbs: 4.5 g / Protein: 34.5 g / Fat: 39.5 g / Calories: 518 kcal

Macronutrient ratio: Calories from carbs (4%), protein (27%), fat (69%)

Pork Chops with Mushroom & Mustard Sauce

When it comes to dinner in my house, quick-prep meat-and-veg trays always save the day. They’re healthy and hearty, but so simple. You just toss a few basic ingredients into a baking dish, then sit back and wait. Panfrying the pork chops here adds extra flavor, but you can always skip it if you’re short on time.

1/2 cup (120 ml) warm bone broth or water

1/3 cup (10 g/0.4 oz) dried porcini mushrooms

1 medium (350 g/12.3 oz) broccoli, cut into florets

7.1 ounces (200 g) chopped dark-leaf kale, stems removed

1/4 cup (60 ml) melted ghee or lard, divided

Sea salt and black pepper

4 pieces (500 g/1.1 lb) thick-cut boneless pork chops (about 1-inch/2-cm thick)

1 medium (85 g/3 oz) yellow onion, chopped

1 teaspoon (5 g/0.2 oz) grated horseradish

1 tablespoon (15 g/0.5 oz) Dijon mustard

1 tablespoon (15 ml) fresh lemon juice

1/4 cup (60 ml) heavy whipping cream or coconut milk

Pour the warm broth over the porcini mushrooms in a bowl. Let them soak for 20 to 30 minutes.

Preheat the oven to 450°F (230°C, or gas mark 8). Place the broccoli florets in a deep-dish baking tray. Add the kale, and mix to combine. Drizzle with 2 tablespoons (30 ml) of the ghee, and season with salt and pepper.

Pat the pork chops dry with a paper towel, and season with salt and pepper. Heat a skillet greased with 1 tablespoon (15 ml) of the ghee over high heat. Brown the pork chops quickly on each side for 1 minute, then place them into the tray on top of the broccoli and kale. Bake for 12 to 15 minutes.

Meanwhile, prepare the mustard-horseradish sauce. Grease the skillet in which you cooked the pork chops with the remaining 1 tablespoon (15 ml) ghee. Add the onion and cook over medium heat for 8 to 10 minutes, until golden brown. Add the horseradish, mustard, lemon juice, cream, and the soaked mushrooms (including the stock). Bring to a boil. Cook for 3 to 5 minutes, or until the mushrooms are tender. Remove from the heat, and set aside for 5 minutes. Use a blender to process the sauce until smooth. Add a dash of water if the sauce is too thick.

Serve the sauce with the baked pork chops and vegetables. Store the meat and vegetables and the sauce in separate airtight containers in the refrigerator for up to 4 days.

NUTRITION FACTS PER SERVING:

Total carbs: 12.8 g / Fiber: 4.7 g / Net carbs: 8.1 g / Protein: 31.2 g / Fat: 33.9 g / Calories: 476 kcal

Macronutrient ratio: Calories from carbs (7%), protein (27%), fat (66%)

Irish Pork Pie

Once I wanted to make a keto shepherd’s pie, but all I had on hand was pork belly, pork loin, and leftover shredded cabbage. So, I ended up making tender, slow-cooked pork belly topped with a creamy, low-carb, Irish-style colcannon instead, and it’s become one of our favorite dishes!

14.1 ounces (400 g) boneless pork loin, cut into 11/2-inch (4-cm) pieces

3 cloves garlic, minced

2 bay leaves, crumbled

1 tablespoon (7 g/0.2 oz) paprika

1/4 teaspoon allspice

3/4 teaspoon sea salt

1/2 teaspoon black pepper

1 small (70 g/2.5 oz) yellow onion, sliced

1 tablespoon (15 ml) extra-virgin olive oil

1/4 cup (60 ml) bone broth or water

1/2 cup (120 ml) heavy whipping cream or coconut milk

1/2 head (300 g/10.6 oz) green cabbage, tough stems removed, shredded

2 medium (30 g/1.1 oz) spring onions, sliced

Sea salt and black pepper

TO MAKE THE PORK: Place the pork belly and pork loin into a bowl. Add the garlic, bay leaves, paprika, allspice, salt, pepper, onion, and olive oil. Mix until well coated, then place in the fridge for at least 2 hours, or up to 24 hours.

Preheat the oven to 300°F (150°C, or gas mark 2). Remove the marinated pork from the fridge, and place it in a baking dish deep enough to fit the topping. Add the broth, cover with aluminum foil or a lid, and bake for 3 hours. After 21/2 hours, remove from the oven, and place on a cooling rack. Use a spoon to collect most of the juices (there will be plenty of grease from the pork belly). Use half of the juices to grease a large saucepan. Then cover and return to the oven.

TO MAKE THE TOPPING: Place the cauliflower florets on a steaming rack inside a pot filled with 1 to 2 cups of water. Bring to a boil and cook for 8 to 10 minutes. When the cauliflower is tender, remove from the heat, uncover, and let cool for 5 minutes. Transfer the cauliflower to a blender, add the cream and the reserved juices, and process until smooth.

Place the cabbage into the greased saucepan, stir to combine, and cover. Cook over medium-low heat for about 5 minutes, or until tender. Add the spring onions and cook for 1 minute more. When done, remove from the heat and add to the puréed cauliflower. Combine, and season with salt and pepper if needed.

Finally, spread the cauliflower-cabbage topping on top of the pork and return to the oven. Bake for another 20 minutes. When done, place on a cooling rack for 10 minutes. Serve hot, or let it cool and refrigerate for up to 4 days.

NUTRITION FACTS PER SERVING:

Total carbs: 11 g / Fiber: 4.1 g / Net carbs: 6.9 g / Protein: 23.3 g / Fat: 51.8 g / Calories: 599 kcal

Macronutrient ratio: Calories from carbs (5%), protein (16%), fat (79%)

◁ Lamb Steaks with Mint Pesto and Pickled Onion

A refreshing cucumber salad and homemade mint-walnut pesto add contrast to these easy low-carb lamb steaks. Add some pickled onions to the salad for extra zing!

1/4 cup (60 ml) water

2 tablespoons (20 g/0.7 oz) erythritol or Swerve

1 teaspoon salt

10 black peppercorns

4 whole allspice berries

2 medium (220 g/7.7 oz) red onions, sliced

2 cloves garlic, sliced

Few sprigs of fresh thyme (optional)

1 medium (100 g/3.5 oz) red onion, or an equivalent amount of Pickled Red Onion (see above)

2/3 cup (100 g/3.5 oz) crumbled feta cheese

1 tablespoon (15 ml) extra-virgin olive oil

1 recipe mint-walnut pesto (shown here), divided

1 tablespoon (4 g/0.2 oz) chopped fresh mint

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1 tablespoon (15 g/0.5 oz) ghee or duck fat

TO MAKE THE PICKLED ONION: Fill a small saucepan with the vinegar, water, erythritol, salt, peppercorns, and allspice. Cover and bring to a boil. Place the onions and garlic into a glass jar. Once the vinegar is boiling, pour it over the onions and garlic. Press the onions down until completely submerged. Optionally, add a few sprigs of thyme. Let the mixture cool to room temperature. The onions are ready to serve once cool, but taste better after a few hours in the fridge. Cover and store refrigerated for up to 3 weeks. This method results in crunchy onions. If you prefer the onions soft, add them to the pot with the vinegar mixture and boil for 1 to 2 minutes.

TO MAKE THE CUCUMBER SALAD: Place the cucumbers in a bowl and add the onion. Top with the feta cheese, olive oil, and half of the prepared mint pesto. Garnish with mint, and set aside.

TO MAKE THE LAMB CUTLETS: Season the lamb with salt and pepper. Grease a skillet with the ghee and cook the steaks on both sides for 3 to 4 minutes, or until browned and cooked through. Serve with the remaining mint pesto and cucumber salad. The pesto can be stored in the fridge for up to 2 weeks (to keep it fresh, pour a thin layer of olive oil on top after each use).

NOTE: Don’t skip the pickled onions! They’re the perfect accompaniment to keto burgers (shown here), sandwiches (shown here), and steaks. Plus, they’re easy to make and keep in the fridge for weeks.

NUTRITION FACTS PER SERVING (1 CUTLET + SALAD + MINT PESTO):

Total carbs: 8.6 g / Fiber: 2.4 g / Net carbs: 6.2 g / Protein: 33 g / Fat: 57.9 g / Calories: 686 kcal

Macronutrient ratio: Calories from carbs (4%), protein (19%), fat (77%)

Cheese-Stuffed Greek Bifteki

On a trip to Athens, my partner and I found an amazing street food stall with meat skewers and fresh salads. We all ordered cheese-stuffed “bifteki,” oval-shaped meat patties flavored with fresh herbs, and we liked them so much that I recreated the recipe as soon as we got home!

1 small (60 g/2.1 oz) red onion, minced

2 cloves garlic, crushed

1 large egg, white only, yolk reserved

1 large egg

2 tablespoons (8 g/0.3 oz) chopped fresh parsley

1 teaspoon dried oregano

2 tablespoons (30 ml) white wine vinegar

3/4 teaspoon sea salt

1/2 teaspoon black pepper

1/3 cup (40 g/1.4 oz) coconut flour

1 tablespoon (15 ml) melted ghee or duck fat

1 cup (240 g/8.5 oz) cream cheese

1 egg yolk (reserved from the bifteki)

2 tablespoons (8 g/0.3 oz) chopped fresh parsley

1 teaspoon dried oregano

1/2 cup (75 g/2.6 oz) feta

2 tablespoons (30 ml) fresh lemon juice

1 clove garlic, crushed

1.3 pounds (600 g) green beans, trimmed

2 cups (300 g/10.6 oz) halved cherry tomatoes

1 small (60 g/2.1 oz) red onion, sliced

1 cup (150 g/5.3 oz) feta

1 teaspoon each dried oregano and mint

1/4 cup (34 g/1.2 oz) capers or olives, drained

TO MAKE THE BIFTEKI: Preheat the oven to 400°F (200°C, or gas mark 6). Place all the ingredients for the bifteki, except the ghee, in a bowl. Mix until well combined, then use your hands to form the mixture into 8 oval-shaped patties (about 150 g/5.3 oz each).

TO MAKE THE FILLING: Combine the cream cheese, egg yolk, parsley, oregano, and crumbled feta in a bowl. Spoon about 2 tablespoons (42 g/1.5 oz) of the cheese filling along the middle of the long side of each bifteki. Using your hands, fold each bifteki over gently without squeezing the cheese out. Place on a baking tray and brush each with the melted ghee. Transfer to the oven and bake for 30 to 35 minutes, until lightly browned on top and cooked through.

TO MAKE THE SALAD: Combine the olive oil, lemon juice, and crushed garlic in a small bowl and set aside. Bring a large pot filled with salted water to a boil. Add the green beans and cook for 3 to 4 minutes until crisp-tender. Drain the beans, then immediately plunge them into ice water for 30 seconds. Drain and place into a bowl. Add the tomatoes, onion, crumbled feta, herbs, and capers. Drizzle with the dressing. Serve immediately alongside the bifteki. Refrigerate the cooked bifteki in an airtight container for up to 4 days, or freeze for up to 3 months. Refrigerate the salad in an airtight container for up to 2 days.

NUTRITION FACTS PER SERVING (1 BIFTEKI + SALAD):

Total carbs: 13.1 g / Fiber: 4.3 g / Net carbs: 8.8 g / Protein: 29.9 g / Fat: 55.4 g / Calories: 652 kcal

Macronutrient ratio: Calories from carbs (5%), protein (18%), fat (77%)

◁ Lamb, Coconut, and Okra Curry

When the weather gets colder, nothing beats a bowl of creamy curry made with tender meat and warming spices. This version calls for okra: it’s rich in vitamin C, vitamin K, and magnesium, and thanks to its silky texture, it acts as a natural grain-free thickener.

1/4 cup (60 g/2.1 oz) ghee or duck fat, divided

2.6 pounds (1.2 kg) lamb, cut into 11/2-inch (4-cm) chunks

1 small (70 g/2.5 oz) yellow onion, diced

4 cloves garlic, minced

1 tablespoon (6 g/0.2 oz) grated ginger

1 small (14 g/0.5 oz) red or green chile pepper, chopped

1 tablespoon (6 g/0.2 oz) garam masala

2 teaspoons ground cumin

11/2 teaspoons ground turmeric

1/2 teaspoon fennel seeds

1 teaspoon sea salt

1/2 teaspoon black pepper

1 tablespoon (15 g/0.5 oz) tomato paste

1/4 cup (60 ml) fresh lime juice

4 cups (960 ml) water

1 can (400 ml/13.5 oz) coconut milk

1 pound (450 g) okra, trimmed and halved

Small bunch fresh cilantro

Suggested side: 1 cup (120 g/4.2 oz) cauliflower rice, or 1 serving (100 g/3.5 oz) shirataki rice

Heat a large, heavy-bottomed pot with 2 tablespoons (30 g/1.1 oz) of the ghee and add the lamb. Cook over medium-high heat for 3 to 5 minutes, until browned on all sides. Transfer to a plate. Grease the same pot with the remaining 2 tablespoons (30 g/1.1 oz) ghee and add the onion. Cook for about 7 minutes, until lightly browned, then add the garlic, ginger, chile, garam masala, cumin, turmeric, fennel seeds, salt, and pepper. Cook for 1 to 2 minutes, until fragrant.

Return the browned lamb to the pan and mix to coat well. Add the tomato paste, lime juice, and water, and bring to a boil. Once simmering, reduce the heat to low and cover. Cook for 1 hour and 45 minutes. Add the coconut milk and okra, and return to a boil. Once simmering, cover again and cook for 15 to 20 minutes, or until the okra is tender. Garnish with the cilantro, and serve warm with cauliflower rice or shirataki rice. To store, let the curry cool, then refrigerate for up to 4 days, or freeze for up to 3 months.

NOTE: If you’ve got a slow cooker, this dish is even easier to make! Simply place the browned lamb in a preheated slow cooker. Brown the onion, garlic, ginger, chile, and spices in a pot as directed above, then pour in the lime juice and 1 cup (240 ml) water. Then pour the mixture over the browned lamb in the slow cooker. Cook on high for 3 to 4 hours (or on low for 6 to 8 hours). Add the coconut milk and okra in the last 60 minutes of the cooking process. If the sauce is too thick, add 1/2 to 1 cup (120 to 240 ml) more water. Serve immediately.

NUTRITION FACTS PER SERVING (CURRY WITHOUT CAULIFLOWER RICE):

Total carbs: 8.8 g / Fiber: 2.5 g / Net carbs: 6.3 g / Protein: 29.3 g / Fat: 43.5 g / Calories: 539 kcal

Macronutrient ratio: Calories from carbs (5%), protein (22%), fat (73%)