The Ketogenic Diet

Welcome to the Exclusive Ketogenic diet guide formulated by the medical professionals here at Progressive Medical. The Ketogenic Diet: Fight Inflammation using the Keto Diet! Learn about the amazing benefits of using the ketogenic lifestyle to make lasting improvement in your health and well-being.

You will listen to Dr. Gez Agolli and Dr. Cheryl Burdette, two leading authorities in functional medicine, discuss how they have seen real results in their practice. These videos are exclusive and available for you absolutely free.

Then, Progressive has developed an exclusive ketogenic diet guide with tips, reccomendations, and recipe suggestions. This is available below to read or download for your records.

 In this video with Dr. Burdette and Dr. Jockers, we hear about the health benefits of the Ketogenic Diet. They also discuss the markers that should be tested for inflammation and what the best nutrients are to lower inflammation. 

In this interview Dr. Gez Agolli discusses epigenetics and what exactly is affecting our genetic expression. He also discusses the best tests to receive to live a healthy life and what factors you can do to combat cancer. 

Progressive Medical has developed our proprietary Ketogenic diet guide. This includes the following

• Exclusive dietary recommendations

• What to eat and what not to eat

• recipe recommendations hand picked by our medical professionals.

You can read below or download this guide by clicking below.

Ketogenic Diet

The Ketogenic diet is a very low carb, moderate protein, high healthy fat plan that puts your body into a metabolic state referred to as ketosis. In lieu of a high amount of carbohydrates in your diet, the body becomes very efficient at burning fat by breaking it down into ketones.

When you begin a ketogenic diet, you may notice increased fatigue, weakness, constipation, irritability, and/or sugar cravings. This is normal, as your body is adjusting to running on a different type of fuel. However, if symptoms last beyond 1-2 weeks, please let us know. Constipation may ensue as many of us get fiber in our typical diets from fruits and grains, which are not on this plan. Fiber on a ketogenic diet will come from nuts, seeds, greens and avocados. Please let us know if you’re struggling with this.

The specific macronutrient breakdown of your diet is very important on a ketogenic plan. Even slight variations can kick you out of ketosis. You will most likely need to make some minor adjustments to the numbers below, as everyone is going to be a little different, but these are great starting points.

You can use websites and apps such as MyFitnessPal www.myfitnesspal.com or CronoMeter www.cronometer.com to keep track of carbs and protein grams each day. On CronoMeter, you can choose strict ketogenic diet settings.

You can check for ketones via urine, breath, or blood. Your doctor will let you know which is best. Each way requires some different tools (urine strips, breath ketone analyzers, & /or blood ketone meters).

Hydration/Water

Proper hydration is essential. We recommend drinking half your weight in ounces of clean, filtered water each day. If you weigh 150 pounds, you will be drinking approximately 75 fluid ounces daily, more if you’ve been sweating from exercise or sauna usage. Drink from glass or stainless steel, no plastic. If electrolyte balance is a concern, check out the Ultima electrolyte replacement we have in our Nutracare supplement store. Its stevia sweetened, great tasting and comes in multiple refreshing flavors.

Carbohydrate: 20-25 grams NET carbs per day maximum

This may be slightly lower or slightly higher depending on how easy or difficult it is for you to get into and remain in ketosis. The 20-25 net carbs will primarily come from non-starchy vegetables (greens, etc). To calculate net carbs, you’ll take the total grams of carbs in a portion of food and subtract the grams of fiber in that portion. For example, if 1 cup of broccoli has 6 grams total carbs and 2 grams of fiber, the net carb amount will be 4 grams (6 -2 = 4).
 
The best (lowest carb/non-starchy) veggies include:

asparagus                            cauliflower                          kale                       
arugula                                 celery                                    kohlrabi                                                sea veggies/seaweed   
bell pepper                         collard greens                    mustard greens                                                spinach
bok choy                              cucumber                            onion                                                    spring mix
broccoli                                                dandelion greens             peppers – jalapeno, etc                                swiss chard        
brussel sprouts                 endive                                  radicchio                                              watercress
cabbage                               green/string beans         romaine                                               zucchini

Vegetables to be cautious of (higher in carbs than ones above, may kick you out of ketosis):

beets                    carrots                  butternut/acorn squash                               sugar snap peas                                tomatoes


Root vegetables like potatoes and starchy veggies like corn are not to be consumed on this plan.
This includes all potatoes – sweet, white, yellow, red, purple, fingerling, etc.

If cooking them, consume your non starchy veggies lightly steamed, sautéed or roasted, no microwaving. For salads, use a vinaigrette or other healthy oil based dressing. Tessamae’s and Primal Kitchen make some of the cleanest ingredient salad dressings and mayonnaises. Even better would be to keep it simple with organic cold pressed olive oils, vinegar and/or fresh organic lemon.  

Gluten free
We recommend most of our patients stay gluten free, as we find gluten to be an inflammatory protein. On a ketogenic diet, it’s rare to run into much gluten, as gluten is found primarily in carbohydrate rich grains and processed foods. If you do pick up anything in a package, always check the ingredients to be sure that gluten containing grains are not listed. Gluten containing grains include the following and should be avoided due to their carbohydrate content as well as their pro-inflammatory nature:

Barley                   Durum                  Filler                      Malt                       Spelt                      *Oats (other than
Bulgur                   Einkorn                 Farro                     Rye                        Triticale                                certified GF oats, but
Couscous             Emmer                 Kamut                   Semolina             Wheat                  still too high carb)

Protein: 0.8 grams per kilogram body weight (moderate protein intake)

This may be slightly lower or higher as described on the first page. To calculate, take your ideal body weight in pounds and divide by 2.2 to get that weight in kilograms, then multiply by 0.8 to get your protein grams for the day. For example, if your ideal body weight for your height and frame is 150 pounds, divide by 2.2 to get 68.18kg, and then multiply by 0.8 to get 54.5 grams of protein per day. Each ounce of animal protein (chicken, turkey, beef, fish, etc.) will give you approximately 7 grams of protein. Five ounces of chicken, for example, will supply about 35 grams of protein. Most high quality protein powders (plant or bone broth based is recommended) will supply about 20 grams per serving/scoop. Be careful of any carbs in protein powders, you must count those. Excess carbs in your diet can definitely inhibit your ability to remain in ketosis, but protein can as well, so we may need to adjust the protein gram numbers down if you are not able to get into or remain in ketosis but are truly staying within your carb count.  Don’t be afraid to choose higher fat content cuts or types of meats, as you will need that fat to feel satiated. With carbohydrate consumption being so low, and protein being modified, good fats will be the largest percentage of your diet.

animal protein types: organic/grass fed/wild caught/pastured is highly recommended

beef                      eggs                                       lamb                                      turkey
bison                     fish                                         ostrich                                  veal
chicken                 shellfish                               pork                                       venison                                               
others - duck, pheasant, ox tail, elk, cornish hen, etc

*With fish, avoid higher mercury species such as mackerel, marlin, shark, orange roughy, swordfish, tilefish, and ahi tuna.

*You may consume bacon and sausage from chicken, turkey or pork, etc., but it’s imperative that it be organic and nitrate free.

Fat: healthy fats can be eaten freely

Coconut oil/MCT oil
Avocado oil
Olive oil
Avocados
Organic/grass fed ghee
Organic/grass fed butter (real butter, no margarine)
Organic heavy cream
Cheese – goat or sheep’s milk cheese
Yogurt – plain full fat goat or sheep’s milk yogurt
Full fat organic cream cheese & sour cream (unless cow’s milk is showing up on the food allergy panel)
Nuts, seeds, nut butters and seed butters
Fats from organic/grass fed/wild caught animal protein – organic poultry, grass fed beef or bison, lamb, venison, wild caught fish, organic eggs, organic/nitrate free sausage and bacon, etc.
    

Some notes on certain fats:

*Best oil for salads and cold foods: Olive oil
Best oils for cooking at higher temperatures: Coconut and avocado oils
Avoid all veggie, soy, corn and canola oil

*Nuts, seeds, nut butters, seed butters, and avocados: be cautious of carbs.
Even though these are mostly healthy fats, they do carry carbohydrate content as well.
The carbs in these foods will count toward your 20-25 net grams for the day.


Sweeteners
Absolutely no artificial sweeteners. Also avoid table sugar, turbinado sugar, cane sugar, brown sugar, coconut sugar, powdered sugar, honey, molasses, rice syrup, corn syrup, maple syrup, high fructose corn syrup, agave, etc. Stevia is our preferred sweetener, with many people preferring liquid versus powder when it comes to taste. Sweetleaf, NuNaturals and Pyure all make great alcohol free liquid stevia (some flavor infused with vanilla, etc). Optimal however, is no use of sweeteners at all.

Milk Alternatives
Unless otherwise instructed by your doctor, full fat cow’s milk dairy products such as grass fed organic butter, organic heavy cream, organic full fat cream cheese and sour cream are ok to consume. This may change slightly once your food sensitivity panel is reviewed. Cow’s milk itself, however, can be more inflammatory and higher in carbs, so we would like you to avoid this. Choose from the following low carb milk alternatives and plain coffee creamers if needed for beverages, smoothies or recipes.

-Full fat organic coconut milk
-Unsweetened almond, coconut, cashew, flax seed or hemp seed milk
The brand Malk will have no fillers but their almond and cashew milk has 5 grams of carbs per 8 fluid ounces. Brands such as Califia Farms, So Delicious and Good Karma will have fewer carbs at 1-2 grams per 8 fluid ounces, but will contain a few fillers (gellan gum, xanthan gum, locust bean gum, etc).

If goat or sheep’s milk cheese is not liked or showing up as a high sensitivity on the food panel, there are cashew milk based vegan cheeses available such as Miyoko’s and Treeline, but will run about 3-4 grams of carbs per ounce.

Carb gram counter – numbers after the food represent the number of carbs per serving listed

Sample meal ideas

Breakfast

Foundation/protein smoothie: Foundation protein powder or other protein powder as advised by doctor, unsweetened milk alternative (coconut, almond, cashew, hemp, flax, etc). For healthy fat add: coconut oil, chia seeds, and/or almond butter. For flavor add: unsweetened cocoa powder, cinnamon, nutmeg, and/or liquid flavored stevia

Scrambled eggs (organic/pastured) with organic, nitrate free turkey sausage
Cook eggs in organic, grass fed butter, add veggies of choice

Keto pancakes – see recipe
top with melted butter and cinnamon or almond or macadamia nut butter (the nut butter will melt nicely if spread on the pancakes when hot). Serve with organic nitrate free sausage

Breakfast burrito:
Scrambled eggs (organic/pastured), veggies, goat cheese, nitrate free organic sausage.
wrap in Julian or Siete grain free wrap (be cautious of carbs)

Grab and go/Make ahead  Keto ‘oatmeal’ (made with chia and hemp seeds) – see recipe


Lunch/Dinner

Keto burger – grass fed beef/cook and season to taste or see recipe for Keto Burger
top with goat or sheep cheese if desired, wrap in lettuce wrap (large romaine leaves).
Serve with tossed salad greens, onion & avocado drizzled with flavor infused olive oil

Chicken thighs – cook and season to taste or see recipe for Lemon & Thyme chicken thighs
Serve with steamed broccoli or spaghetti squash
Spaghetti squash: simple season with organic butter or olive oil, sea salt, garlic and fresh basil
or see recipe under sides for spaghetti squash

Zoodles (zucchini noodles – will need a spiralizer)
sauté in avocado oil with fresh garlic & sea salt, top with fresh basil and serve with sautéed ground bison or grass fed beef with chopped onion, bell pepper and garlic – or see recipe for Italian Zoodle Bake Serve with tossed salad greens or see recipe for Caprese salad

Wild caught salmon or wild shrimp served over ‘fried rice’ – see recipe for Cauliflower Fried Rice

Breakfast recipes

Smoothie- plant or bone broth protein powder (Ancient Nutrition, SunWarrior, etc): 1 serving
Unsweetened almond, coconut or cashew milk
Good fat additions – add as much as you like:
     -Organic canned coconut milk (the thick, white part) or So Delicious original culinary coconut milk
     -Organic coconut oil or MCT oil
-chopped avocado and nut butters are also good additions, but also carry carb and protein grams

Eggs – scrambled or omelet style, cooked in organic/grass fed butter or avocado oil
season/sauté with onions, scallions, and chives
add goat or sheep’s milk cheese if desired, serve with organic/nitrate free sausage or bacon


Keto ‘oatmeal’ - made with hemp (from ketoconnect.net)
3 Tbs hemp hearts/seeds
1 tsp chia seeds
¼ cup coconut milk (regular is ok, but full fat is best for ketogenic)
1-2 drops liquid/flavored stevia
1 Tbs nut butter (almond, etc) of choice
optional additions: 1 Tbs canned pumpkin, ground cinnamon, 1 Tbs cocoa powder, ½ ounce stevia sweetened dark chocolate – chopped/shaved  (Pure Love is a good brand)

Place all ingredients in a small glass/mason jar, refrigerate overnight or approximately 4 hours. Enjoy!
Per serving (basic recipe – hemp/chia/coconut milk): 310 cal, 6 grams carb, 11 grams pro, 27 grams fat


Easy keto pancakes (from ibreatheimhungry.com)
2 oz organic full fat cream cheese
2 organic eggs
1 tsp erythritol or 2-4 drops liquid stevia
1 tsp vanilla extract
½ tsp ground cinnamon

Blend all ingredients. Let rest for approx. 2 minutes. Butter a pan and add ¼ of the batter.
Cook for approx. 2 min, flip and cook an additional 30-45 seconds or until desired doneness. Serve with melted butter and ground cinnamon. Or gently spread with 1 Tbs almond butter (watch carbs) when as topping when pancakes are very hot.

Per serving (4 pancakes): 344 calories, 3 grams net carbs, 17 grams protein, 29 grams fat

Keto protein pancakes (from ketoconnect.net)

4 large organic eggs
4 oz organic full fat cream cheese
2 Tbs organic grass fed butter
1 scoop (approx. 30 grams) protein powder – try bone broth protein powder
½ tsp vanilla extract

In a food processor or large mixing bowl combine cream cheese, butter and eggs. It is easiest to use room temperature butter and cream cheese.

Add the protein powder to the wet ingredient mixture and mix until fully combined.

Heat and butter a skillet on medium heat. Pour pancake batter and cook for 2 minutes on each side.

Per serving (per 1 pancake): 100 calories, 1 gram carb, 6 grams protein, 8 grams fat

Egg bombs – with salmon, chives & hollandaise (from www.ruled.me)

2 organic eggs
4 ounces wild caught smoked salmon (or organic/nitrate free bacon if you don’t care for salmon)
½ Tbs organic/grass fed butter
2 Tbs chopped fresh chives
sea salt & pepper to taste

Sauce
2 Tbs organic/grass fed butter
1 organic egg yolk (separated from white)
¼ tsp dijon mustard
2 tsp freshly squeezed lemon juice
½ Tbs filtered water (a little more if too thick)
sea salt to taste

Fill a small pot with water and put on the stove to boil. Add the 2 whole eggs and let them boil for 10-12 minutes. While water/eggs are boiling, finely dice salmon slices.

Preheat a pan over high-heat and add the 2 teaspoons of butter. Take approximately half of the cut up salmon and add into the pan. Crisp into little crunchy pieces and set aside.

Once your eggs have boiled, run under cold water and allow cooling before peeling. Place in a dish and finely mash.

After you have your eggs and salmon prepared you can make a start on your hollandaise.
Take a pot and fill with a cup or two of water and place on the stove to simmer.

Melt the 2 tablespoons of butter. You want your butter to be melted but not hot. Set aside.

In a large heat-safe bowl whisk the egg yolk, lemon juice, dijon mustard and a pinch of salt together until you see air bubbles.

Place the bowl with egg mixture over the pot with the simmering water to create a double boiler. Make sure that the water does not touch the bottom of the bowl. Use medium heat and continuously whisk the mixture until it starts to thicken.

Once the mixture starts thickening, slowly pour in the melted butter while stirring with a whisk. Ensure you keep stirring the entire time to avoid clumps. Once all of the butter is added, place the bowl back onto the pot to thicken further.

When the sauce has fully thickened you can remove it and set to the side to cool to room temperature.

Take the raw salmon, hollandaise, half the chives, and mix well with the mashed egg. This should form a firm mixture. You don’t want this to be too wet so limit the hollandaise if you see this happening. Split mixture into four pieces and roll into balls. Mix your remaining chives and the crispy salmon together and roll your bombs in this to coat.

Per serving (2 servings total): 295 calories, 1.1 grams carb, 18.25 grams protein, 23.53 grams fat

Lunch and Dinner Recipes

Creamy chicken & greens (from www.ruled.me)

1 pound organic chicken thighs, boneless but skin on
2 Tbs coconut oil
1 cup chicken stock
1 cup organic heavy cream
1 tsp Italian herbs
2 cups dark leafy greens
2 Tbs organic/grass fed butter, melted
2 Tbs coconut flour
Salt and pepper, to taste

Preheat a large skillet on a medium-high setting. Add two tablespoons of coconut oil to the pan. Season both sides of the chicken thighs with salt and pepper while the oil heats up. Brown the chicken thighs in the skillet.

Fry both sides until the chicken is cooked through and crispy. While the thighs are cooking you should start the sauce.

To create the sauce melt two tablespoons of butter in a sauce pan. Once the butter stops sizzling, whisk in two tablespoons of coconut flour to form a thick paste.

Whisk in one cup of cream and bring the mixture to a boil. The mixture should thicken after a few minutes. Stir in the teaspoon of Italian herbs.

Remove cooked chicken thighs from the skillet and set aside. Pour the cup of chicken stock into the chicken skillet and deglaze the pan. Whisk in the cream sauce. Stir the greens into the pan so that they become coated with the sauce.

Lay the chicken thighs back on top of the greens, then remove from the heat and serve.

Per serving (4 servings): 446 cal, 4.5 grams carb, 2.6 grams net carbs, 18.4 grams protein, 38.2 grams fat

Lemon & thyme chicken (from ketodietapp.com)

8 chicken thighs, deboned
1 Tbs freshly chopped thyme or 1 tsp dried thyme
2 Tbs fresh lemon juice
1 tsp fresh lemon zest
2 cloves garlic, minced
2 Tbs extra virgin olive oil
2 Tbs ghee, lard or coconut oil, you can make your own ghee
1 tsp salt (I like pink Himalayan salt)
¼ tsp freshly ground black pepper

Place the thighs on a chopping board skin side up and use a meat pounder to flatten it so that the thickest parts can cook through. Layer the thighs in a bowl and add the seasoning: lemon juice, lemon zest, olive oil, thyme, minced garlic, salt and pepper. Mix to cover evenly from all sides. Place in the fridge to marinate for at least an hour or overnight.

Remove from the fridge and place the thighs on a paper towel to remove excess moisture. Use another piece of paper towel to pat dry the tops. It's better if you remove all the spices used for marinating from the skin to prevent it from burning. You can leave them on the meaty side of the thigh.

Heat a large skillet greased with ghee over a medium-high heat. Place the chicken thighs skin side down in the skillet in a single layer. Cook undisturbed for 7-10 minutes. Rotate the pan half way through to ensure even cooking. Then turn the chicken thighs the other side using kitchen tongs or a fork. Cook for another 2-3 minutes or until cooked through.

Pan-frying the chicken will be messy. The best way to prevent the oil from getting everywhere over your stove is to use a spatter guard.

Transfer to a cooling rack placed over a baking sheet so the juices can drip down. Let the thighs rest for a few minutes before serving. Repeat for the remaining thighs and enjoy! Makes 4 servings.

per serving:  1.1 g carbs, 0.1 g fiber, 1 g net carbs, 61.3 g fat. 28.2 g protein

Keto Burger (from ketodietapp.com)

1 lb grass fed ground beef
1 tsp Dijon or wholegrain mustard (you can make your own)
½ tsp garlic powder
½ tsp onion powder
2 Tbs ghee or organic/grass fed butter
½ tsp sea salt or to taste
freshly ground black pepper
large romaine lettuce leaves
1 large avocado, sliced

Mix the ground beef with the mustard, garlic powder, onion powder, salt and pepper. Create small, palm-size burgers.

Preheat a large pan greased with ghee/butter and add the burgers once hot. Turn the heat down to medium and cook on each side for 3-4 minutes. Do not turn the meat too soon or it will stick to the pan. Use a spatula to lightly press the burgers down while cooking. Cut if needed, serve in lettuce wraps with ¼ of the sliced avocado.

Per serving (1 burger, makes 4) – 354 calories, 5.25 grams carb, 23.25 grams protein, 28 grams fat

Grilled shrimp & sausage skewers (from alldayidreamaboutfood.com)

1/4 cup organic/grass fed butter or coconut oil, melted
1 small hot red chili pepper, seeded and minced (or 1 Tbs red chili paste)
2 cloves garlic, crushed
1/2 tsp salt
1/2 tsp pepper
4 links fully cooked sausage (or cook them first) – organic/grass fed meat of choice
1 1/2 lbs large raw wild caught shrimp, peeled and deveined

If using bamboo skewers, soak them in water for 1/2 an hour. Preheat grill to medium high.

In a small bowl, whisk together the butter, chili pepper, garlic, salt and pepper. Set aside.

Cut each sausage into 8 even slices. Thread one slice of sausage onto a skewer, cut-side facing out. Thread a shrimp onto skewer so it curls around sausage. Repeat with 3 more sausage slices and 3 more shrimp per skewer.

Brush both sides of each skewer with the butter mixture. Grill until shrimp are cooked through, 2 to 3 minutes per side. Season with additional salt and pepper to taste. Makes 8 skewers.

Per skewer: 281 calories, 20.11 g fat, 2.46 g carbs, 0.08 g fiber, 17.6 g protein

Spicy Cauliflower Soup (from ketodietapp.com)

1 large cauliflower
1 medium turnip or more cauliflower
1 small white onion
2 cups organic chicken stock, vegetable stock or bone broth, preferably home-made
1 medium spicy sausage or pepperoni – organic/pastured/nitrate free, etc
3 Tbs ghee or organic/grass fed butter
½ tsp sea salt or more to taste
1 medium spring onion or chives for garnish

Wash the cauliflower and cut into small florets.

Grease a large soup pot or a Dutch oven with 2 Tbs ghee/butter and add finely chopped onion. Cook over a medium-high heat until lightly browned. Add the cauliflower and cook for about 5 minutes while stirring. Add the chicken stock and cover with a lid. Cook for about 10 minutes and take off the heat.

Dice the sausage. Peel and finely dice the turnip or use more cauliflower. Place on a heavy-based skillet greased with the remaining ghee/butter and cook over a medium-high heat until the sausage is crispy and the turnip is tender (about 8-10 minutes).

Transfer half of the sausage & turnip mixture into the soup. Using a hand blender, pulse until smooth and creamy.  Season with salt and cayenne pepper. Optionally, you can add 1 C organic heavy whipping cream. Pour into a serving bowl and sprinkle with more sausage & turnip mixture and drizzle with some spicy oil if desired. Garnish with freshly chopped spring onion or chives and enjoy!  Makes 6 servings.

Per serving: 251 calories, 10.6 g carbs, 7 g net carbs, 10.7 g protein, 19.1 g fat

Italian Zoodle Bake (from www.ruled.me)

Bolognese Sauce
1.5 pounds ground beef
1 tablespoon olive oil
½ medium white onion, about 100g or 3.5oz
2-3 cloves of garlic, minced
½ teaspoon thyme, ½ teaspoon ground nutmeg, ½ teaspoon ground marjoram
2 cups Rao's basil tomato marinara sauce
2 tablespoons heavy whipping cream
¼ cup organic chicken stock
salt and pepper to taste

Zucchini Noodles
2-3 medium zucchini, about 570g or 20oz
2 tablespoons olive oil
1 cup full fat shredded mozzarella cheese
salt and pepper to taste
optional garnish: fresh basil

Preheat a skillet over medium heat, and set your slow cooker to low. Finely dice half of a medium sized white onion while you wait for the skillet to heat up. Add olive oil to the frying pan. Once hot, add the diced onion. Cook until the onions start to become translucent, and add in the minced garlic.

Crumble the ground beef into the pan. Add in ½ tsp thyme, ½ tsp nutmeg, ½  tsp marjoram, and black pepper to taste. Cook beef until it has mostly browned.

Add 2 cups of Rao's basil tomato marinara sauce and stir into the beef. Stir in the 2 Tbs heavy whipping cream, and finish the sauce by mixing in ¼ of a cup of chicken stock.

Turn the heat off and allow the sauce to rest for about 10 minutes before transferring it into the preheated slow cooker. Cover the slow cooker and allow the sauce to simmer for 8 hours. Stir occasionally to prevent burning. Preheat your oven to 350 degrees Fahrenheit.

Set up a vegetable spiralizer, and use it to process the zucchini into noodles. Place the noodles in a casserole dish. Add 2 Tbs olive oil to the noodles. Season to taste and then mix together.

Spread bolognese sauce over the zucchini, and top with 1 cup of shredded cheese. If baking after cooking the sauce, you’ll only need to heat in the oven for 15-20 min. If you've made the sauce ahead of time and it's been chilled, bake for 30-35 min. Garnish with fresh basil if desired. Makes 6 servings.
per serving: 402 Calories, 28.7g Fats, 8 g Carbs, 6g Net Carbs, and 29g Protein.

Vegetable, Salad & Soup Sides

Spaghetti squash (from draxe.com)

1 spaghetti squash
10 basil leaves, torn into strips
1/2 cup sun-dried tomatoes, chopped
4 ounces sheep's or goat’s milk feta, crumbled

Dressing:
3 tablespoons organic extra virgin olive oil
2 tablespoons balsamic vinegar
sea salt and pepper, to taste

Preheat oven to 400 F.
Line a baking sheet with parchment paper and set aside.
Cut spaghetti squash in half length-wise and place face down on baking sheet.
Roast the squash for 20-30 minutes or until the flesh is easily pierced with a fork.
Scrape out spaghetti squash into a large bowl.
Top spaghetti squash with basil, sun-dried tomatoes and feta.
Whisk together olive oil, balsamic vinegar, sea salt and pepper and pour over spaghetti squash mixture.
Toss spaghetti salad mixture and serve while warm.


Caprese salad (from www.ruled.me)

1 organic tomato
6 oz fresh mozzarella cheese (cow or buffalo)
1/4 C fresh basil, chopped
3 Tbs organic extra virgin olive oil
sea salt and black pepper to taste

In a food processor, pulse/chop fresh basil leaves with 2 Tbs olive oil to make the basil paste.
Slice tomato into 1/4" slices. You should be able to get at least 4-6 slices from the tomato.
Cut fresh mozzarella into 1 oz. slices.
Assemble caprese salad by layering tomato, mozzarella, and basil paste.
Season with sea salt, pepper, and extra olive oil. Makes 2 servings.
Optional: Drizzle with balsamic vinegar.

Per serving: 405 Calories, 36g Fats, 5 g Carbs, 3.5g Net Carbs, and 15.5g Protein.

Cauliflower fried rice (from draxe.com)

1 medium head of cauliflower
4 tablespoons ghee
½ teaspoon garlic powder
½ teaspoon of each: sea salt and pepper
1 large carrot, shredded
1 medium onion, diced
4 eggs
¼ cup coconut aminos

Chop cauliflower into small florets and add to vitamix. Blend until consistency of rice pieces is achieved.

In a large skillet over medium heat, add 2 tablespoons ghee and cauliflower. Add garlic, salt, and pepper and cook for 5 minutes.
Add carrot and onion and cook until softened.
Add remaining ghee and eggs. Stir to scramble them and chop finely.
Stir in coconut aminos and serve.



Garlic Mashed Cauliflower (from IFM recipes)

1 medium head cauliflower
2 tablespoons virgin organic coconut oil
3 tablespoons canned coconut milk
1/4 teaspoon sea salt
1 clove fresh garlic (or 1 teaspoon garlic powder)
1/4 teaspoon black pepper

Cut cauliflower into 4–6 pieces and steam until cooked but not overdone.
Place in food processor with remaining ingredients, including herbs of choice, and blend until cauliflower is the consistency of mashed potatoes. Serve immediately.

Per serving (makes 4 servings): 117 calories, 9 g fat, 8 g carbs, 4 g fiber, 3 g protein
Basic Greens (from IFM recipes)

1 large bunch kale, collard greens, or bok choy, washed
2–3 cloves garlic, minced or cut into slivers
1 tablespoon olive or coconut oil
1/2 cup low-sodium organic vegetable or chicken broth

Cut out the tough center stem from the kale or collard greens; chop or slice greens into small pieces. Bok choy has no tough center so just chop into small pieces.

Saute garlic in olive or coconut oil for about 30 seconds over medium heat.
Add chopped greens and saute for about 3–4 minutes more.

Bok choy needs no further cooking. For kale or collard greens, add broth, cover, and simmer over low heat for about 10 minutes.

Per serving (makes 6 servings at ½ cup per serving):  56 calories, 3 g fat, 7 g carbs, 1 g fiber, 2 g protein

Roasted Balsamic Vegetables (from IFM recipes)

2 pounds seasonal non-starchy vegetables (broccoli, cauliflower, summer squash, mushrooms, etc.)
⅓ cup avocado oil
1/2 teaspoon sea salt
1/2 teaspoon black pepper
⅓ cup chopped fresh herbs
1 tablespoon balsamic vinegar

Preheat the oven to 425° F and chop vegetables so that all pieces are approximately the same size. This will ensure all vegetables finish cooking at the same time.
Toss together all ingredients except balsamic vinegar and spread in a single layer on a large roasting pan or cookie sheet.
Stirring occasionally, roast the vegetables for 30–35 minutes or until cooked through and browned.
Just prior to serving, drizzle with balsamic vinegar.

Per serving (makes 6 servings at ¾ cup per serving):  143 calories, 12 g fat, 8 g carbs, 3 g fiber, 2 g protein

Keto treats & fat bombs

Chocolate nut butter fat bombs (from www.ruled.me)

1/2 cup coconut Oil
1/4 cup cocoa Powder
4 Tbs almond or sunflower seed butter
6 Tbs shelled hemp seeds
2 Tbs organic heavy cream
1 tsp vanilla extract
28 drops Liquid Stevia
1/4 cup unsweetened shredded coconut

Mix together all of the dry ingredients with the coconut oil. It may take a bit of work, but it will eventually turn into a paste.

Add heavy cream, vanilla, and liquid stevia. Mix again until everything is combined and slightly creamy.

Measure out unsweetened shredded coconut on to a plate.

Roll balls out using your hand and then roll in the unsweetened shredded coconut. Lay on to a baking tray covered in parchment paper. Set in the freezer for about 20 minutes.

per fat bomb: 208 Calories, 20g Fat, 3.1 g Carbs, 0.8g Net Carbs, and 4.4g Protein.

Avocado Vanilla pudding (from lowcarbsosimple.com)

1 (13.5 fl oz = 400 ml) can organic coconut milk
1 tablespoon freshly squeezed lime juice from organic lime
40 drops liquid stevia
2 teaspoons organic vanilla extract
2 ripe Hass avocados, peeled, pitted and cut into chunks

Add all ingredients to a blender jar.
Close the lid tightly and blend until smooth and velvety.
Makes 4 servings

per serving: 292 cal, 28.8 g fat, 2.7 g protein, 3.8 net carbs

Keto Mint Chip pudding (from agirlworthsaving.net)

chips
1/2 cup melted coconut oil
1 tablespoon cacao powder
3 drops of stevia

pudding
One 13.5 canned full fat coconut milk
1 teaspoon peppermint oil
1 large avocado, pitted
10 drops liquid stevia

To make chips, please the ingredients in a small mixing bowl & blend with a whisk or fork until smooth.
Pour into a greased or parchment paper lined small flat container and place in the fridge until set, roughly 1 hour. Remove from the freezer and with a knife, chop into rough chips.

To make the pudding, place all the ingredients in your blender and pulse until smooth.
Fold in the chips and then place in your fridge to chill for an hour. Makes 6 servings.

Per serving: 360 calories, 5.5 grams carb, 1 gram protein, 37 grams fat

Layered peppermint patties (from paleomagazine.com)

½ C coconut butter
¼ C unsweetened shredded coconut
2 Tablespoons coconut oil
1 teaspoon peppermint extract (add more to taste)
Stevia to taste
4 oz 100% dark chocolate (or stevia sweetened dark chocolate)
4 Tablespoons coconut oil

Soften the coconut butter and 2 tablespoons coconut oil and mix together with the unsweetened shredded coconut, stevia, and peppermint extract. Spoon 2 teaspoons into each mini muffin cup and set in fridge for 1 hour. Check this layer is solid before proceeding to the next step.

Melt the 4 tablespoons of coconut oil and dark chocolate and mix together well. Spoon 1 teaspoon into each mini muffin cup so that it forms a layer. Set in fridge for 1 hour. Check this layer is solid before going to the next step. Repeat steps 2 and 3 for as many layers as you want.

1 mini cup - Calories: 100, Sugar: 1 g, Fat: 10 g, Carbohydrates: 3 g, Fiber: 1 g, Protein: 1 g

Cinnamon coconut fat bombs (from www.grassfedgirl.com)

1 C coconut butter (almond butter may also work, coconut oil will not work)
1 C coconut milk (full fat, canned. do not use low fat from a box)
1 tsp vanilla extract (gluten free)
1/2 tsp nutmeg
1/2 tsp cinnamon
1 tsp stevia powder extract (or to your taste)
1 C coconut shreds

Place a glass bowl over a sauce pan with a few inches of water in it to create a double boiler.
Place all the ingredients except shredded coconut in a double boiler over medium heat.
Mix the ingredients while waiting for them to melt.

When all the ingredients are combined remove the bowl from the heat.
Place the bowl in the fridge until it is hard enough to roll into balls, about 30 minutes.

Roll the contents into one inch balls and roll them through the coconut shreds.
Place the balls on a plate and refrigerate for one hour.
Serve and enjoy. Keep refrigerated when not serving.

Calories: 341, Protein: 3.3 g, Total Fat : 31.9 g,
Total Carbs: 12.8 g,  Net Carbs: 5.3 g,  Fiber: 7.5 g  (based on 10 servings

Almond Pistachio fat bombs/fudge (from thehealthyfoodie.com)

½ cup cacao butter, finely chopped and melted
1 cup all natural roasted almond butter (or make your own)
1 cup creamy coconut butter (or make your own)
1 cup coconut oil, firm*
½ cup full fat coconut milk, chilled overnight*
¼ cup ghee
1 tbsp pure vanilla extract
2 tsp chai spice
¼ tsp pure almond extract
¼ tsp Himalayan salt
¼ cup raw shelled pistachios, chopped
Instructions

1. Grease and line a 9” square baking pan with parchment paper, leaving a little bit hanging on either side for easy unmolding. Set aside.
2. Melt the cacao butter in a small saucepan set over low heat or in the microwave, stirring often regardless of which option you chose. Reserve.
3. Add all the ingredients, except for cacao butter and shelled pistachios, to a large mixing bowl. Mix with a hand mixer, starting on low speed and progressively moving to high until all the ingredients are well combined and the mixture becomes light and airy.
4. Pour the melted cacao butter right into the almond mixture and resume mixing on low speed until it's well incorporated.
5. Transfer to prepared pan, spread as evenly as possible and sprinkle with chopped pistachios.
6. 
   Refrigerate until completely set, at least 4 hours but preferably overnight.
7. Cut into 36 squares and enjoy!
   
   per serving: 170 calories, 17.4 g fat, 3.1 g carbs, 1.5 g fiber, 2.2 g protein