KD Recipes

Tried and Trusted Recipes

You’ll never get a ketogenic version of a dish to taste like the original but that doesn’t necessarily mean they have to taste bad – we have tried lots of different recipes but below are some of the ones we now use regularly

I’ve included the Weight of Ingredients and Macronutrient percentages so as you can work out how much carbohydrate each portion is giving you

Keto Cake

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Weight of Ingredients: 510g ~ Macronutrients: 6% Carbs, 11% Protein and 31% Fat

Probably one of William’s favourites – for good reason! Doesn’t keep for too long but it freezes well – best to slice it first then you can thaw it out when you want a slice. Portioned into 8 slices, each one will give you 3.8g of Carbs!

Ingredients:

  • 150g Ground Almonds
  • 150g Eggs
  • 42g Extra Virgin Olive Oil
  • 50g Bakarat Baking Powder
  • Zero Carb Sweetener (e.g. Hermesetas)
  • 100g Blueberries
  • 50g 70% Cocao Chocolate (broken in to pieces)

Method:

  • Pre-heat oven to 180c
  • Mix together Ground Almonds, Eggs and Extra Virgin Oilve Oil
  • Add Zero Carb Sweetener a small amount at a time until mixture tastes sweet enough
  • Fold in Blueberries and 70% Cocao Chocolate (spare a few to sprinkle on top)
  • Pour into lightly greased loaf tin 8″ x 4″ (then sprinkle remaining chocolate on top)
  • Bake in oven for 45 minutes

Flax Bread

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Weight of Ingredients: 534g ~ Macronutrients: 2% Carbs, 13% Protein and 37% Fat

Very simple to make (based on one of Matthew’s Friends recipes), we’ll make a loaf of this about once a week.  It’s best to slice it once cooked and stick it in the freezer ready for when you want a slice – it’s then ready after a few seconds in the microwave.  Cut into 10 slices, each one will give you just 1g of Carbs!

Ingredients:

  • 90g Ground Almonds
  • 215g Eggs
  • 100g Butter
  • 110g Ground Flaxseed
  • 14g Bakarat Baking Powder
  • 5g White Wine Vinegar

Method:

  • Pre-heat oven to 180c
  • Soften Butter then beat in White Wine Vinegar and Ground Flaxseed
  • Beat in the Eggs then Ground Almonds and Bakarat Baking Powder
  • Pour into lightly greased loaf tin 8″ x 4″
  • Bake in oven for 45 minutes

Breakfast Muffins

Muffins

Weight of Ingredients: 145g ~ Macronutrients: 3.6% Carbs, 12.2% Protein and 27.4% Fat

Time consuming but easy to make (one of Matthew’s Friends recipes), I’ll make a batch every couple of weeks and stick them in the freezer – weekday mornings they make a really quick and easy breakfast – about 90 seconds in the microwave and you’re away!

Note – recipe is for one portion and makes two small muffins – I’ll make 12 portions at a time.  Each portion is good for 5.2g Carbs, 17.7g Protein and 39.8g Fat

Ingredients:

  • 20g Non-sweetened Almond Milk
  • 25g Streaky Bacon
  • 3g Self Raising Flour
  • 10g Butter
  • 12g Cheddar Cheese
  • 23g Eggs
  • 30g Ground Almonds
  • 10g Spring Onions
  • 12g Full Fat Cream Cheese

Method:

  • Pre-heat oven to 180c
  • Finely chop Spring Onions and Streaky Bacon
  • Soften Butter and mix all ingredients together
  • Put mixture into muffin cases (silicon ones are best and can be re-used)
  • Bake in oven for 30 minutes

Chicken Korma

File 27-04-2017, 22 46 04

Weight of Ingredients: 233g ~ Macronutrients: 2.2% Carbs, 7.7% Protein and 17.2% Fat

There’s no reason you can’t indulge in a curry (based one of Matthew’s Friends recipes).  Ok so the rice is an alternative (made using konjac flour) but it’s still a curry in my book.

Each portion is good for 5.2g Carbs, 18g Protein and 40g Fat

Ingredients:

  • 41g Chicken
  • 13g Coconut Oil
  • 50g Mushrooms
  • 14g Spring Onions
  • 65g Cauliflower
  • 40g Double Cream
  • 10g Ground Almonds

Method:

  • Firstly start to boil/ steam the Cauliflower and chop the Spring Onions and Mushrooms
  • Heat the Coconut Oil in a pan until melted then add the Chicken, chopped into pieces, and cook until brown
  • Add Ground Cumin, Corriander a Dried Chillies to taste (about half a tablespoon of each)
  • Add the Spring Onions and Mushrooms until soft
  • Add Cauliflower and simmer for around 5 minutes
  • Add Double Cream then Ground Almonds
  • Add Unsweetened Almond Milk to suit if too dry

Coming Soon…

Keto Cookies

Chilli

Keto Battered Fish

Goulash

Parmesan Chicken Strips

Keto Corn Chips