LCHF and Ketogenic recipe - Asparagus and tomato salad

.This week's Summer salad - asparagus and tomato salad. A refreshing vegetarian salad.

Prep time: 10 mins Cook time: 0 mins Total time: 10 mins

4 servings

Ingredients • 1/2 cup chopped asparagus • 2 cups baby spinach • 1 cup arugula • 16 black olives, pitted and cut in half • 4 ripe tomatoes • 1/4 cup toasted pine nuts

Dressing • 2 tbsp olive oil • 2 tsp lemon oil • 1 tsp whole-grain mustard • 4 tbsp balsamic vinegar • Salt and pepper to taste

Directions 1. Steam the asparagus until al dente. Cut them into 2-inch pieces. 2. Rinse and chop the tomatoes into large chunks. 3. Cut the olive in half. 4. Place all ingredients in a serving bowl. 5. Make the dressing; mix all ingredients in a small bowl and whisk it together. 6. Pour it over the salad and mix well. 7. Serve it.

Enjoy!

Entertaining with LCHF/Ketogenic foods

.I get a lot of questions regarding entertaining with LCHF/Ketogenic foods. We had friends over this weekend and I was able to adjust every recipe easily so that both keto and non-keto eaters were happy. The key is to serve a Clean Eating menu with keto condiments, so that everyone can pick and adjust their plate to what they want to eat.

I changed our favorite potato salad to a keto dish by swapping the potatoes with cucumber. It was great to see all non-keto eaters choosing the cucumber salad over the potato salad.

Ingredients • 1 cucumber • 1 cup of cherry tomatoes, halved • 1/4 cup of red onion (less if it's strong), chopped • I 8.05 oz bottle of California sun-dried tomatoes, keep the oil • 1 garlic clove • 1/4 cup olive oil • 1 cap red wine vinegar • I box of feta cheese cubes

Directions • Rinse and chop the cucumber in big chunks and place them in a large bowl • Rinse the cherry tomatoes and cut them in half. Add them to the cucumbers. • Chop the red onion. Add them to the cucumber and tomatoes. • Pour the oil from the

Enjoy!

. keto dinner

Clean eating and ketogenic recipe - baked eggplant mozzarella

.Prep time: 10 min Cook time: 20 mins Total time: 30 mins

You can't never go wrong with veggies and cheese...Here is a flavorful and healthy recipe - baked eggplant mozzarella. Just replace the bread with a salad and you have a ketogenic meal.

Ingredients • 2 eggplants • 3 tbsp olive oil • 1 onion • 1 garlic clove • 8 oz can chopped tomatoes • 1 tbsp tomato purée • 10 oz fresh mozzarella cheese • Salt and pepper • Fresh basil • Hearty whole wheat bread

Instructions 1. Turn on the oven on 400°F. 2. Chop the onion and put it to the side. 3. Crush the garlic and put to the side. 4. Slice up 8 slices of the mozzarella cheese and put them to the side. 5. Clean the eggplant and slice them in the middle lengthwise. 6. Brush the eggplant with 2 tbsp of the oil and place the four pieces on a baking sheet. 7. Roast the eggplant in the oven for 20 minutes. 8. Meanwhile, heat the remaining oil in a frying pan. 9. Add the onion and the garlic to the pan and cook until the onion is soft and is starting to brown. 10. Add the tomatoes and tomato purée and let simmer for about 5 minutes or until the sauce has thickened. 11. Remove the eggplant from the oven and cover each half with sauce and 2 mozzarella slices. 12. Season to taste with salt and pepper and return to the oven for about 4-5 minutes to melt the cheese. 13. Remove from the oven, scatter with basil leaves and serve.

Enjoy!

Clean Eating recipe - Salmon burgers

.How about some omega-3 on this beautiful Tuesday? These salmon burgers is a great Summer dish.

Salmon Burgers

Prep time: 15 mins Cook time: 20 mins Total time: 35 mins

Ingredients

• 2 pounds salmon fillets • 4 sweet potatoes • 2 egg whites • 1 tbsp Dijon mustard • ½ cup fresh bread crumbs (1 slice white bread, ground in a food processor) • 2 tbsp chopped fresh dill • Salt • 2 tbsp olive oil • 4 hamburger buns, toasted • Lettuce and tomatoes

Directions

1. Pre-heat oven to 400° degrees. 2. Cut the sweet potatoes into strips 3. Drizzle the potatoes with 2 tbsp olive oil and sprinkle with salt. 4. Bake the potatoes in oven until fork tender. 5. Heat the grill to medium or heat a grill pan. 6. Chop the dill. 7. Ground the bread to create the bread crumbs. 8. Remove the skin and finely chop the salmon. Place half in a large re-sealable plastic bag and use a flat-surfaced meat pounder or a rolling pin to mash it. 9. Place all the salmon in a large bowl. Combine with egg whites, mustard, bread crumbs, dill, and ½ teaspoon salt. Form 4 ¾-inch-thick patties. 10. Place the patties on grill or in grill pan; cook 4 to 5 minutes per side. (On a stovetop, heat the oil in a grill pan over medium heat and cook patties 5 minutes per side.) 11. Serve the patties on the burger buns with lettuce and sliced tomatoes, and with a side of the potatoes. Enjoy!

Clean eating and ketogenic/lchf recipe - Ratatouille

.You can never go wrong with a flavorful vegetarian dish. This Ratatouille is packed with bell peppers which are an excellent source of carotenoids, vitamin A and C, and also a source of over 30 different members of the carotenoid nutrient family. So yummy and super healthy! Skip the bread to make the recipe ketogenic.

Prep time: 15 mins Cook time: 30-35 mins Total time: 45-50 mins

Ratatouille

Ingredients • 1 red pepper • 1 green pepper • 1 yellow pepper • 2 yellow onions • 1 small eggplant • 1 zucchini • 3 garlic cloves • 3 tbsp olive oil • 2 8oz crushed tomatoes • ½ tbsp sugar (optional) • Salt and pepper • Whole wheat bread

Instructions 1. Rinse all vegetables and cut them up 1-inch pieces. 2. Chop the garlic. 3. Heat up the oil in a large pot on low heat. 4. Add the garlic and vegetables and cook stirring for about 5 minutes. Make sure the vegetables cook without getting any color. 5. Add the crushed tomatoes and let simmer on low heat under a lid for about 30 minutes. 6. Add a pinch of salt and pepper. Add sugar if you like (this will enhance the taste of the tomatoes). 7. Pour into a serving bowl. 8. Serve with the whole wheat bread.

Enjoy!

Clean eating and ketogenic/LCHG recipe - Cilantro Chicken with Cauliflower

.This Cilantro Chicken with Cauliflower recipe is a staple in our house. The cauliflower is a great vegetable. Not only is it packed with vitamin C but also low in carbs. I serve the dish to my kids with the pasta, but of course I skip it to make it a ketogenic meal.

Prep time: 5 mins Cook time: 35 mins Total time: 40 mins

Cilantro Chicken with Cauliflower

Ingredients • 1 tbsp olive oil • 2 ½ pounds bone-in, skin-on chicken thighs (about 8) • Salt and black pepper • 1 head cauliflower (about 11/2 pounds) • ¼ tsp crushed red pepper • 1 lime (1 tbsp fresh lime juice, plus lime wedges for serving) • ½ cup fresh cilantro leaves • Penne pasta Directions 1. Cut the cauliflower into florets. 2. Heat oven to 450° degrees. 3. Heat the oil in a large ovenproof skillet over medium-high heat. Season the chicken with ½ tsp salt and ¼ tsp black pepper. 4. Working in batches, cook the chicken skin-side down until crisp and golden, 6 to 7 minutes. Transfer to a plate; reserve the drippings in the skillet. 5. Cook the pasta following the direction on the packaging. 6. Meanwhile, pour off all but 2 tbsp of the drippings from the skillet. Add the cauliflower, chilies, and ¼ tsp each salt and black pepper; toss to coat. Nestle the chicken skin-side up in the cauliflower, transfer to oven, and roast until the cauliflower is tender and the chicken is cooked through, 20 to 22 minutes. 7. Add the lime juice and cilantro to the skillet and toss to combine. Serve with the pasta and lime wedges. Enjoy!

Clean eating and ketogenic/LCHG recipe - Chicken with roasted cherry tomato and basil sauce

.A great summer chicken recipe that works for both clean eating and ketogenic/LCHF (skip the rice) - Chicken with roasted cherry tomato and basil sauce.

Prep time: 10 mins Cook time: 20 mins Total time: 30 mins

Ingredients • Olive oil • 1 pound cherry tomatoes • 4 boneless, skinless chicken breast (6 oz each) • cup coarsely chopped fresh basil • ¼ cup half and half cream • Brown rice • Salad; lettuce, 2 tomatoes and cucumber

Directions 1. Clean and chop the tomatoes and cucumber. Mix with the lettuce in a serving bowl and set aside. 2. Preheat oven to 400° degrees. 3. Place tomatoes in a large shallow baking dish and sprinkle them with olive oil (making sure they are all covered). 4. Roast the tomatoes, uncovered, about 20 minutes or until they are soft. 5. Meanwhile, put on the rice to cook following the directions on the packaging. 6. While the tomatoes and rice are cooking, heat up a pan on medium heat and add a little olive oil. 7. Add the chicken and cook both sides until cooked through. Cover the chicken and let stand for 5 minutes. 8. When the tomatoes are done roasting, put half of them in a blender and mix until smooth. 9. Place the mixture in a medium saucepan with the basil and the cream; cook, stirring, over low heat, until heated through. 10. Serve the chicken topped with sauce, remaining tomatoes, rice and salad.

Enjoy!

Clean Eating and Ketogenic/LCHF recipe - Smoked Salmon Stew

.Here is a fish recipe my entire family love - smoked salmon stew. I trade the pasta for a salad to make the recipe ketogenic. I often eat any leftovers with scrambled eggs the next morning. It's a great way to add some flavor to the eggs and to add even more vitamins and minerals to your morning meal.

Smoked Salmon Stew

Prep time: 10 mins Cook time: 10 mins Total time: 20 mins

Ingredients • 1 yellow onion • I 8-oz package smoked salmon • 1 16-oz container sour cream • 1 bunch of fresh dill • 1 tbsp olive oil • Salt and pepper • 1 cucumber • Whole wheat Linguine

Instructions 1. Chop the onion. 2. Heat up the oil in a pan on medium heat. 3. Fry to onion. 4. Cut up the salmon in strips. 5. Put on the pasta to cook according to the directions on the box. 6. Add the salmon to the pan with the onions. Let cook for a couple of minutes while stirring. 7. Add the sour cream, salt, pepper, dill and mix well. Let cook for an additional 10 minutes. 8. Slice the cucumber and put it on a serving plate. 9. Serve the pasta with the stew and cucumber slices. Enjoy!

Clean eating/ketogenic recipe - Feta-covered Tomatoes with Chicken

.Here is tonight's dinner. I always make extra chicken and tomatoes which I chop and toss all together in a salad. That way I have lunch the next day. Super yummy and saves a ton of time and money.

What are you having for dinner tonight? Feta-covered Tomatoes with Chicken 4 servings

Prep time: 5 min Cook time: 30 min Total time: 35 min

Ingredients • 6 tomatoes • 1/2 cup sour cream • 5 oz. feta cheese • Salt and pepper to taste • 4 chicken breasts • Butter

Directions 1. Preheat oven to 350°F. 2. Rinse the tomatoes. 3. Cut a small piece off each end of the tomatoes (so that they can stand upright) and then cut them in half. 4. In a bowl, mix the sour cream with the feta cheese. 5. Add salt and pepper, and mix. 6. Spread the mixture on the tomatoes and place in oven. 7. Cook for about 30 minutes. 8. Meanwhile, rinse the chicken and pat dry with paper towel. 9. Add salt and pepper to chicken. 10. Heat a pan on high heat and add butter. 11. Add the chicken and fry it on both sides until it gets color and is fully cooked. 12. Serve the chicken with the tomatoes. Enjoy!

feta tomatoes and chicken

Recipe from the book - Eat more Fatty! and lose weight

Clean Eating Recipe - Garlic-Cilantro Shrimp Rotini

.This is one of my favorite shrimp recipes - Garlic-Cilantro Shrimp Rotini. It is a great recipe for entertaining. It's festive but yet very easy to make, and every one I've served it to has loved the flavorful dish.

Garlic-Cilantro Shrimp Rotini

Prep time: 15 mins Cook time: 15 mins Total time: 30 mins

Ingredients

• 2 cups fresh cilantro • 1 tsp dried oregano • 3 cloves garlic • 1 tsp red pepper flakes • 1/3 cup olive oil • 2 ½ tbsp red wine vinegar • Sea salt and fresh ground black pepper • 8 oz whole-wheat rotini pasta • 20 medium raw shrimp • Salad: arugula, pine nuts, grated parmesan, olive oil and salt.

Directions

1. Make the salad: roast the pine nuts quickly in a pan with a little bit of olive oil, in a bowl mix with the nuts with the arugula and drizzle with olive oil, salt and parmesan. 2. Clean the shrimp and set aside. 3. Prepare sauce: Using a food processor or mixer, pulse cilantro, oregano, garlic and red pepper flakes until combined. While food processor/mixer is running, add oil and vinegar. Stir in salt and black pepper to taste. Set aside. 4. Cook pasta according to package directions. Set aside. 5. In a large saucepan on medium heat, cook the shrimp for about 4-5 minutes. 6. Add pasta and garlic-cilantro mixture and cook, stirring often, for another 1-2 minutes. 7. Serve with the salad. Enjoy!

Beef Steak with Red Onion Relish and Oven Roasted Potatoes

.This recipe has all the fancy flavor without all the work. Like all our recipes, it's clean, quick, easy and packed with flavor and vitamins.

Ingredients

• 1 24-oz baby red potatoes • ½ tsp salt • 1 pound boneless beef top sirloin steak, cut ¾-inch thick • ¼ tsp pepper • ¼ tsp salt • 2 tsp olive oil • 1 red onion • 1 8-oz can diced tomatoes • ¼ cup dry red wine • ½ tsp dried crushed sage

Directions

1. Slice the onion in thick slices and separate them into rings. Put aside. 2. Heat up the oven 400° degrees. 3. Clean the potatoes and cut them in half. Put them in a bowl and drizzle with 2 tbsp of olive oil. Mix well. 4. Spread out the potatoes on a baking pan and drizzle with ½ tsp salt. 5. Cook the potatoes for about 25-30 minutes, or until fork tender. 6. Meanwhile, trim the fat from the steak. 7. Cut the steak into 4 equal portions and rub each side with pepper. 8. Heat 2 tbsp of olive oil in a pan on medium-high heat. 9. Add the steaks and cook for about 12-13 minutes (turning halfway through) or until medium doneness. 10. Remove steaks from pan (leave drippings/sauce in pan), and cover to keep warm. 11. In the same pan, cook the onions for about 5-7 minutes or until crisp-tender. 12. Drain the tomatoes. 13. Add the tomatoes, wine, sage and salt to the pan and bring to a boil. 14. Cook for about 1-2 minutes or until most of the liquid is evaporated, stirring occasionally. 15. Place the steaks on a serving platter and spoon the Onion Relish over them. Serve with the potatoes.

Enjoy!

Clean eating and ketogenic recipe - Lemon-Ginger Roasted Chicken Thighs

.A healthy, quick and easy Lemon-Ginger Roasted Chicken Thighs recipe which is easy made into a ketogenic meal by switching the rice for a salad.

Prep time: 15 mins Cook time: 35 mins Total time: 35-45 mins

Ingredients

• 1 ½ tsp olive oil, divided • 1 lb boneless, skinless chicken thighs (4 large thighs) • ¼ tsp kosher salt • 1/8 tsp fresh ground black pepper • 1 large shallot • 3 cloves garlic • 1 tbsp minced fresh ginger • 1 1/4 cup low-sodium chicken broth, divided • 1/4 cup fresh lemon juice • 12 oz sugar snap peas • 1 cup brown rice • 1 cup low-fat coconut milk • 1/4 loosely packed cup sliced fresh basil

Directions

1. Slice the shallots thinly. 2. Mince the garlic. 3. Mince the ginger. 4. Rinse the peas and cut off the ends. 5. Rinse the chicken and pat dry. 6. Preheat oven to 400ºF. 7. Meanwhile, in a large ovenproof skillet, heat 1 tsp oil on medium-high. 8. Season chicken on all sides with salt and pepper and add to skillet. Cook, turning once, until lightly browned, about 3 minutes per side. Transfer chicken to a large plate and set aside. 9. Reduce heat to low. In skillet, heat remaining ½ tsp oil. Add shallot and sauté, stirring occasionally, until golden, about 3 minutes. 10. Add garlic and ginger and sauté for 1 more minute, until fragrant. 11. Increase heat to high and add 1/4 cup broth and lemon juice. Bring to a boil, reduce heat to low and simmer for 3 minutes, stirring up brown bits from bottom of skillet with a wooden spoon. 12. Remove from heat. 13. Transfer mixture from skillet to an oven-safe pan and add the chicken, spooning broth mixture over top. Scatter peas onto mixture and transfer to oven. Bake for 20 minutes, until chicken is cooked through. 14. Meanwhile, in a small saucepan, combine brown rice, remaining 1 cup broth and coconut milk. Heat on high and bring to a boil, stirring occasionally. Cover, reduce heat to low and cook for 10 to 15 minutes, until liquid is absorbed. Turn off heat and set aside. 15. To serve, fluff brown rice with a fork and stir in basil. Divide chicken and brown rice among serving plates and top chicken with pan juices.

Enjoy!

Clean Eating Recipe - Pork with Squash and Apples

.A savory recipe full of flavor and nutrients - Pork with Squash and Apples.

Prep time: 10 mins Cook time: 30-40 mins Total time: 40-50 mins

Ingredients

• 1 tsp grounded nutmeg • 1 ½ tsp minced garlic (about 2 large cloves) • 2 tbsp chopped fresh sage • 1 ½ pound pork tenderloin • Salt and pepper to taste • 1 butternut squash • 2 cooking apples • 1 medium red onion • 1 tbsp honey mustard • 1 sprig rosemary • 5 tbsp unsalted butter, cut into pieces Directions

1. Preheat the oven to 425° degrees. 2. Trim the fat from the pork. 3. Mince the garlic and put aside. 4. Mix the nutmeg, 1 tsp of the garlic and the sage in a bowl. Rub it over the pork and season with a pinch of salt and pepper and set aside. 5. Toss the squash, apples, onion, the remaining ½ tsp garlic, the honey mustard, and salt and pepper to taste in a bowl. 6. Spread the mixture out on a long sheet of foil. Add the rosemary and 3 tbsp butter, then bring the ends of the foil together and crimp to seal into a packet. 7. Place the packet on a baking sheet and roast on the upper rack in the oven until tender, 30 to 35 minutes. Poke holes in the packet to release steam. 8. Meanwhile, heat a large pan over medium-high heat. 9. Add the remaining 2 tbsp butter, and then brown the pork on all sides, about 8 minutes. 10. Add 2 tbsp water and scrape up any browned bits from the pan, then transfer the pork and sauce to an oven-safe pan. 11. Place the pan on the lower oven rack and roast until a thermometer registers 150°, about 15 minutes. Transfer the pork to a cutting board and let rest for 5 minutes. 12. Return the cooking pan to medium heat. Add ½ cup water, scrape up any browned bits and simmer about 2 minutes. Slice the pork and drizzle with the pan juices. Serve with the squash and apples.

Enjoy!

Clean Eating and Ketogenic/LCHF Recipe - Vegetable Stir-Fry

.Delish vegetable stir-fry with lots of vitamins. Skip the rice and bread to make the recipe ketogenic/LCHF.

Prep time: 10 mins Cook time: 20 mins Total time: 30 mins

Ingredients

• 3 cups water • 1 ½ cups quick-cooking brown rice • 2 tbsp peanut oil • 1 small yellow onion • 1 small green bell pepper • 1 tsp minced garlic • ¼ tbsp red pepper flakes • 3 green onions • 3 tbsp soy sauce • 1 cup frozen petite peas • 2 tbsp sesame oil • Whole wheat bread

Directions

1. Cook the rice following the directions on the packaging. 2. Chop the onion and green pepper. 3. Mince the garlic. 4. Thinly slice the green onions. 5. Heat peanut oil in a large skillet or wok over medium heat. Add onions, bell pepper, garlic and pepper flakes, to taste. Cook 3 minutes, stirring occasionally. 6. Increase heat to medium-high and stir in cooked rice, green onions and soy sauce. Stir-fry for 1 minute. Add peas and cook 1 minute more. Remove from heat. Add sesame oil and mix well. 7. Serve with the bread.

Enjoy!

Clean Eating Vegetarian burger recipe

Burgers are never wrong. This Clean Eating vegetarian burger recipe is both healthy and yummy. Perfect for lunch or dinner! Ingredients • 8 oz spinach • 1 tbsp olive oil • 1 small red bell pepper • 4 green onions • 14 oz can chickpeas • 4 oz ricotta cheese • 1 egg yolk (can be substituted be with egg substitute or a little corn starch) • 1 egg beaten (can be substituted be with egg substitute) • ½ tsp ground coriander • ½ cup all-purpose flour • 1 ½ cups dry whole-grain breadcrumbs • ¼ cup vegetable oil • 8 mini burger buns • Cherry tomatoes

Coleslaw

• 1 bag of coleslaw mix • 1 clove of garlic, minced • 2 tbsp apple cider vinegar • ½ cup of plain fat free Greek yogurt • 2 tsp Dijon mustard • 1 tsp honey • Salt and pepper to taste

Instructions Coleslaw 1. Pour the coleslaw mix into a bowl. 2. Mince the garlic. 3. In a separate smaller bowl, mix together the garlic, vinegar, yogurt, mustard and honey. 4. Pour dressing over the cabbage mixture and combine well. 5. Season with salt and pepper.

Burgers 1. Slice the green onions finely and set aside. 2. Spread out the flour on a plate and set aside. 3. Put the beaten egg (or egg substitute) on a plate and set aside. 4. Spread out the breadcrumbs on a plate and set aside. 5. Wash the spinach and pat it dry with paper towel. 6. Heat up a pan on medium heat and add the spinach. Cook for 2-3 minutes, stirring continuously, until wilted. Remove from the heat, drain well and set aside. 7. Heat the olive oil in a frying pan and cook the pepper and green onions over medium heat for 4 to 5 minutes, until soft. Set aside. 8. Place the chickpeas in a food processor or mixer with the ricotta cheese and blend until smooth. 9. Add the spinach, egg yolk and coriander and blend again to mix well. 10. Transfer to a mixing bowl and fold in the pepper and green onion mixture. Shape the mixture into 8 patties. 11. Toss the patties lightly in the flour, then roll first in the beaten egg and then in the breadcrumbs to coat. Chill the burgers for 20 minutes. 12. Heat up the vegetable oil in a large pan and cook the burgers over medium heat for about 6-7 minutes, turning once, until golden and crisp. 13. Serve in the buns with the coleslaw. Enjoy!