Keto Dinner Ideas and Recipes

  1. KETO SALMON CURRY

 INGREDIENTS

1/2 medium onion, diced or finely chopped

2 cups (7 oz or 200 g) green beans, diced

1.5 Tablespoons (10 g) curry powder

1 teaspoon (3 g) garlic powder

Cream from the top of 1 (14-oz) can of coconut milk

2 cups (480 ml) bone broth

1 lb (450 g) of raw salmon, diced (defrost first if frozen)

2 Tablespoons (30 ml) coconut oil, to cook with

Salt and pepper, to taste

2 Tablespoons basil (4 g), chopped, for garnish

INSTRUCTIONS

1      Cook the diced onion in the coconut oil until translucent.

2      Add in the green beans and saute for a few minutes more.

3      Add in the broth or water and bring to a boil.

4      Add in the curry powder, garlic powder, and salmon.

5      Add in the coconut cream and simmer until the salmon is cooked (3-5 minutes).

6      Add salt and pepper to taste and serve with the chopped basil.

NUTRITION

  • Calories: 640 Sugar: 6 g Fat: 44 g Carbohydrates: 16 g Fiber: 6 g Protein: 49 g
  1. MUSHROOM TOFU LETTUCE WRAPS:

INGREDIENTS

  • ⅔ – ¾ pound fresh shiitake mushrooms, stems removed and diced (you can also sub cremini or button mushrooms)
  • 1 block firm tofu, drained and cut in small dice
  • 1 8 ounce can sliced water chestnuts, diced
  • 3 cloves fresh garlic, minced
  • 4 tablespoons oyster sauce (I use mushroom-flavored vegetarian oyster sauce)
  • 2½ tablespoons rice cooking wine
  • 2 tablespoons rice vinegar
  • 2 tablespoons olive oil
  • salt and pepper, to taste
  • lettuce leaves (Romaine or iceberg)
  • 1 tablespoon kecap manis (sweet soy sauce)(optional)
  • Chopped scallions for garnish
  • Recommended condiments: Chinese hot mustard and/or sambal oelek (chili sauce)

INSTRUCTIONS

1      Prepare the sauce by combining the oyster sauce, vinegar and rice wine in a bowl and set aside.

2      Heat the olive oil over medium-high heat in a skillet (I used my cast iron skillet). Add the mushrooms and salt and pepper and cook for about 3 minutes or until the mushrooms are slightly brown. Add the garlic and cook for another minute, until the garlic is fragrant. Add the tofu and water chestnuts and cook for 2 minutes, stirring occasionally, until the tofu is heated through.

3      Stir in the sauce and cook for 1-2 minutes then turn off the heat. Transfer to a serving platter, garnish with chopped scallions and serve with lettuce leaves. Serves 2 as a main course or 4 as a first course.

  1. BEEF CURRY

INGREDIENTS

  • 1 lb beef round or other boneless cut, cut into 1-inch cubes (I like to use boneless short-ribs)
  • 1 medium onion, sliced
  • 1 Tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon cardamom
  • 3⁄4 cup of coconut milk (the solid part of a can of refrigerated coconut milk)
  • 2 carrots, sliced (optional)
  • 1 bell pepper, diced (optional)
  • 10 button mushrooms, diced (optional)
  • 1 Tablespoon fish sauce
  • 1 teaspoon freshly grated ginger
  • 2 cloves garlic, minced
  • 1⁄4 cup fresh basil leaves, chopped
  • Salt to taste
  • Coconut oil to cook in

INSTRUCTIONS

  1. In a sauce pan, saute the beef and onions in coconut oil on medium heat for5-6 minutes until the beef is browned.
  2.  Add the spices, coconut milk, carrots, bell peppers, mushrooms, and sh sauce.
    Bring to the boil, then cover and simmer for 1 hour until the beef is tender.
  3. Add the chopped basil, garlic, ginger, and salt to taste and simmer for10 more minutes.

NUTRITION INFORMATION

Calories: 440 Fat: 33 g Carbohydrates: 11 g Sugar: 2 g Fiber: 4 g Protein: 25 g

  1. KETO CHICKEN SHAWARMA SALAD

For the salad dressing:

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Salt and freshly ground black pepper

For the chicken pieces:

2 chicken breasts (approx. 200 g each), chopped into cubes

1 teaspoon of cumin powder (2 g)

1 teaspoon of paprika (2 g)

1 Tablespoon of onion powder (7 g)

1 Tablespoon of garlic powder (10 g)

1 teaspoon of Italian seasoning (1 g)

Pinch of cayenne pepper (optional)

Salt to taste

4 Tablespoons (60 ml) avocado oil, to cook chicken with

For the salad:

1 head of romaine lettuce, chopped

1/2 cucumber, sliced

1/4 red onion, finely sliced

Handful of fresh parsley, chopped

INSTRUCTIONS

1      To make the dressing, whisk the dressing ingredients together in a small bowl. In another bowl, add in all the dry ingredients for the chicken. Then place the chicken pieces into the bowl to cover with the spices.

2      In a frying pan, heat up the avocado oil and cook the chicken until tender. Alternatively, you can cook the chicken on skewers in the oven or on the grill. Make sure the chicken is properly cooked.

3      To make the salad, toss the salad ingredients with the salad dressing and place the cooked chicken pieces on top.

NUTRITION

  • Calories: 746 Sugar: 5 g Fat: 56 g Carbohydrates: 11 g Fiber: 3 g Protein: 50 g
  1. BASIL CHICKEN SAUTE:

INGREDIENTS

1 chicken breast (0.5 lb or 225 g), minced or chopped very small

2 cloves of garlic, minced or finely diced

1 chili pepper, diced (optional – omit for AIP)

1 cup (1 large bunch) basil leaves, finely chopped

2 Tablespoons (30 ml) water

1 Tablespoon (15 ml) gluten-free tamari sauce (use coconut aminos for AIP)

1 Tablespoon (15 ml) avocado oil or coconut oil to cook in

Salt to taste

INSTRUCTIONS

1      Add 1 Tablespoon of avocado or coconut oil into a large saucepan and add in the minced garlic. When the garlic has started to yellow, add in the optional diced chili.

2      Then add in the minced chicken.

3      Add in the water and cook until the chicken is cooked.

4      Add to the saucepan the tamari sauce and salt to taste.

5      Lastly, add in the basil leaves and mix it in. Serve with some Cauliflower White “Rice” for a delicious Asian dish that’s Paleo, Keto, and AIP.

NUTRITION

  • Serving Size: 1 Large Plate Sugar: 1 Fat: 10 Carbohydrates: 3 Fiber: 1 Protein: 30

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

  1. KETO CHICKEN KORMA

INGREDIENTS

For the cauliflower rice

1/2 head of cauliflower (300 g), food processed into small pieces

2 Tablespoons of coconut oil (30 ml)

Sea salt, to taste

4 cardamom pods (or dash of ground cardamom)

For the chicken korma

2 teaspoons (4 g) sliced almonds

2 large chicken breasts (400 g), diced

1 teaspoon (5 g) sea salt, to rub on chicken

4 Tablespoons of coconut oil (60 ml)

1/2 medium onion (55 g), peeled and sliced

1 clove of garlic, peeled and diced

1 Tablespoon (5 g) curry powder

1/2 teaspoon (1 g) ground cinnamon

1 teaspoon (2 g) ground ginger

1/4 cup (60 ml) of water

1/2 cup of coconut cream (120 ml)

Stevia to taste

1 Tablespoon of fresh cilantro (or parsley) (1 g), finely chopped for garnish

INSTRUCTIONS

1      After food processing the cauliflower florets, place them in a pan with the coconut oil and cook over a moderate heat until slightly softened.

2      Toast the cardamom pods in a separate dry, hot pan until fragrant and add to the cooked cauliflower rice. Stir well to incorporate the flavor. Remove from the heat, season with salt and pepper and set aside to keep warm.

3      Toast the flaked almonds in a hot, dry pan until fragrant, then remove and set aside.

4      Season the diced chicken breast with sea salt and freshly ground black pepper.

5      Place the coconut oil in a pot and brown the chicken. Remove and set aside.

6      Cook the onions and garlic in the same pan over a low heat until they have softened. Add the curry powder, cinnamon and ginger and a ¼ cup of water.

7      Cook until the mixture has reduced completely, then return the chicken pieces to the pan, along with the coconut cream. Simmer until the coconut cream reduces and thickens. Stir in the stevia and serve the creamy chicken Korma over the warm cauliflower-cardamom rice.

8      Garnish with toasted flaked almonds and cilantro leaves.

NUTRITION

  • Calories: 800 Sugar: 4 g Fat: 60 g Carbohydrates: 13 g Fiber: 5 g Protein: 50 g
  1. CUMIN SPICED BEEF WRAPS:

INGREDIENTS

  • 1-2 tbsp coconut oil
  • 1/4 onion, diced small
  • 2/3 lb ground beef
  • 1 red bell pepper, diced small
  • 2 tbsp cilantro, chopped
  • 1 tsp ginger, minced
  • 4 cloves garlic, minced
  • 2 tsp cumin
  • Salt and pepper, to taste
  • 8 large cabbage leaves (savoy cabbage or Napa cabbage)

DIRECTIONS

  • Place 1-2 tbsp of coconut oil into a frying pan and sauté the onions, ground beef, and peppers on medium heat.
  • When the ground beef is cooked, add in the cilantro, ginger, garlic, cumin, salt, and pepper to taste.
  • Fill a large pot 3/4 full with water and bring to a boil.
  • Using tongs, blanch each cabbage leaf in the boiling water (put each leaf into the boiling water for 20 seconds). Then plunge each leaf into some cold water before draining and placing onto a plate.
  • Spoon the beef mixture onto each lettuce leaf and fold into a roll.
  1. GREEN BUTTERED EGGS:

INGREDIENTS

  • 2 tbs organic butter, preferably pastured
  • 1 tbs coconut oil
  • 2 garlic cloves, peeled and finely chopped
  • 1 tsp fresh thyme leaves
  • ½ cup fresh cilantro, chopped
  • ½ cup fresh parsley, chopped
  • 4 organic eggs (pastured is better)
  • ¼ tsp ground cumin
  • ¼ tsp ground cayenne
  • ½ tsp sea salt

INSTRUCTIONS

1      In a non stick skillet ( I use non toxic ceramic) melt the butter and the coconut oil, for about a minute.

2      Add the chopped garlic and cook on a low flame for about 3 minutes or until the garlic starts browning.

3      At this point add the thyme and brown for about 30 seconds to a minute longer, don’t the garlic burn!

4      Add the cilantro and parsley to the pan and cook on moderate flame for about 3 minutes, until starting to crisp.

5      Add the eggs to the pan, cracking them straight in, being careful not to break the yolk.

6      Now cover the pan with a lid and lower the heat to low.

7      Cook for about 4 to 6 minutes until the yolks are set but still soft inside.

8      If you like the yolks runny then cook only 3 to 4 minutes.

9      Serve immediately.

10    Can be accompanied by some breakfast sausage and easy grain free crackers.

  1. DAIRY FREE CREAM OF CHICKEN SOUP:

 INGREDIENTS

  • 2 cups (500 grams) cauliflower florets
  • 2/3 cup (157 mL) unsweetened original almond milk
  • 1 cup (250 mL) chicken broth
  • 1 teaspoon (5 mL) onion powder
  • 1/2 teaspoon (2.5 mL) grey sea salt
  • 1/4 teaspoon (1.23 mL) garlic powder
  • 1/4 teaspoon (1.23 mL) freshly ground black pepper
  • 1/8 teaspoon (0.61 mL) celery seed (optional)
  • 1/8 teaspoon (0.61 mL) dried thyme
  • 1/4 cup (30 grams) Collagen Protein Beef Gelatin
  • 1/4 cup (54 grams) finely diced cooked chicken thighs

INSTRUCTIONS

1      Place all ingredients but cooked chicken and gelatin in a small saucepan. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes, until cauliflower is softened.

2      Remove from the heat. Using a ladle, add ½ cup or so of the hot liquid to a medium-sized bowl. Add gelatin, one scoop at a time. Whisk until dissolved, then add the next scoop.

3      Transfer the cauliflower mixture and gelatin mixture to your food processor, immersion blender or high-powered blender. Blend until totally smooth, about 2 minutes.

4      Transfer cauliflower and gelatin mixture back to saucepan.

5      Add cooked chicken to cauliflower and gelatin mixture. Cover and heat on low for 2-5 minutes, until thickened.

6      Serve immediately.

Nutrition facts:

            Calories: 198

Calories from Fat: 62

Total Fat: 6.9

Saturated Fat: 1.1 g

Cholesterol: 24> mg

Sodium: 672 mg

Carbs: 9.4 g

Dietary Fiber: 3.8 g

Net Carbs: 5.6 g

Sugars: 3.3 g

Protein: 26.4 g

  1. SAVOY CABBAGE WITH CREAM SAUCE:

INGREDIENTS

  • 1 cup bacon/ lardons, diced
  • 1 onion, chopped
  • 2 cups bone broth
  • 1 medium head Savoy cabbage, chopped finely (about 2lb)
  • ¼ tsp mace (Use nutmeg if you have reintroduced this successfully while on the AIP)
  • ½ can or 200ml coconut milk (scant 1 cup)
  • 1 bay leaf
  • Sea salt, to taste
  • 2 tbsp parsley flakes

INSTRUCTIONS

1     Prepare a parchment round by tracing around the inner pot on a piece of parchment paper and then cutting it out

2     Press ‘Saute’ and allow the inner pot to heat up

3     Once ‘Hot’ is displayed, fry the bacon and onions in the inner pot until the bacon is crisp and the onions are lightly browned and translucent

4     Add in the bone broth and scrape the bottom of the pot to remove any stuck browned bits

5     Stir in the cabbage and bay leaf

6     Cover with the parchment round and shut the lid, setting the sealing valve to ‘sealing’

7     Select ‘Manual’ and adjust the cooking time to 4 minutes

8     Once the Instant Pot beeps at the end of the cooking cycle, press ‘Keep warm/ cancel’ and release the pressure before uncovering and removing the parchment round

9     Press ‘Saute’, bring to a boil and add in the mace or nutmeg and coconut milk

10   Simmer for 5 minutes, then turn off the Instant Pot and stir in the parsley flakes before serving

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

REFERENCES:

https://ketosummit.com/keto-salmon-curry-recipe-paleo

https://ketosummit.com/Keto-chicken-shawarma-salad-recipe

https://ketosummit.com/keto-chicken-recipes

https://peaceloveandlowcarb.com/cumin-spiced-beef-wraps/

http://www.provincialpaleo.com/savoy-cabbage-with-cream/

https://thenourishedcaveman.com/green-buttered-eggs/

https://www.healthfulpursuit.com/recipe/dairy-free-cream-of-chicken-soup/

http://lemonsandanchovies.com/2013/01/mushroom-tofu-lettuce-wraps/#.URPfylrIO3A

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