SUSTAINABLE WHOLE FOODS

KETOGENIC LIVING

MEMBER
SUBMITTED
RECIPES

30 DAYS ONE DRESS SIZE

AUGUST 2019 CHALLENGE
 RECIPES
Trail Mix ......................................................................................................................................................... page 2

Golden superfood dressing ........................................................................................................... page 3

Garden soup .............................................................................................................................................. page 4

Pork meatballs & bok choy soup ................................................................................................ page5

Vietnamese pork .................................................................................................................................. page 6

5 Spice salt prawns .............................................................................................................................. page 7

Konjac noodles with prawns & mushroom ...................................................................... page 8

Easy lettuce cups ................................................................................................................................... page 9

Nori rolls with cauliflower rice .................................................................................................. page 10

Chicken cabbage rolls (momos) ............................................................................................. page 11

Lemongrass grilled chicken ........................................................................................................ page 12

Duck breast with konjac noodles .......................................................................................... page 13

Filipino chicken adobo .................................................................................................................. page 14

Chicken mince pizza base ........................................................................................................... page 15

Chicken tenderloins with cheesy spinach & zucchini ........................................... page 16

Sticky chicken ........................................................................................................................................ page 17

San choy bau .......................................................................................................................................... page 18

Bacon cabbage steaks .................................................................................................................... page 19

Kebab .......................................................................................................................................................... page 20

Persian kuku subzi (spinach & herb omelet) ................................................................. page 21

Cauliflower pizza crust ................................................................................................................... page 22

Nutty zoodles ......................................................................................................................................... page 23

Quick asparagus .................................................................................................................................. page 24

Cacao tiffin ............................................................................................................................................... page 25

Strawberry ice-cream ...................................................................................................................... page 26

The bomb chocolate pots ........................................................................................................... page 27

Ricotta stuffed figs ............................................................................................................................ page 28

Baked maple camembert ........................................................................................................... page 29

More inspiration .................................................................................................................................. page 30

Trail Mix
Serves 1
Fats 1 | Fruit 1

INGREDIENTS
1 dried fig, diced
30g allowed nuts, roughly chopped
OR
15g allowed nuts + 2 squares 70-85% dark
chocolate, roughly chopped

TIP
Trail mix is a great snack to prepare in
advance. Chop all ingredients, and then
weigh your portions sizes as you add to
METHOD
each individual container/ziploc bag.
1. Combine all ingredients, enjoy!

Recipe credit: Kelly James

Photo credit: Shutterstock

2
Golden Superfood
Salad Dressing
SERVES 1
Fats 1

INGREDIENTS
1 tablespoon Olive Oil
1 teaspoon apple cider vinegar (ACV)
1 Cap Coconut Aminos or Tamari
1 teaspoon Maca Powder
1/2 teaspoon Tumeric Powder
Cracked Pepper
Pinch Salt
Squeeze Lemon Juice

METHOD
TIP
Pairs well with tuna, fermented carrot, 1. Add all ingredients to a jar, shake, and serve
capsicum (red pepper) & avocado salad
drizzled over salad

Recipe credit: Faith Anne Ellis

Photo credit: Shutterstock

3
Garden Soup

SERVES 4
PP: Fats 1 | Protein 1 | Vegetables 1

INGREDIENTS
4 cups homemade bone broth*
1 tablespoon olive or coconut oil

400g diced vegetables eg:

green beans
celery, including tops
onion
zucchini/courgette
ginger
garlic
2 small tomatoes

8 handfuls of 'free' leafy greens such as

baby spinach or kale

bunch dill, chopped

320g cooked protein of choice (80g per
serve)
4 tablespoons of butter

METHOD
1. Sautée vegetables in oil, add 'free' leafy greens
in the last 30 seconds of cooking, to wilt
2. Divide vegetable mixture evenly between
TIP
serving bowls (or containers if you are freezing
The addition of dill really makes this
servings)
soup tasty!
3. Add 80g cooked protein to each bowl/container
*See recipe in January 2019 Member 4. Pour over 1 cup of broth per serve
Submitted e-book here:
[Link]
5. To serve, add 1 tablespoon of butter per person
1202024423/permalink/2351201101768761/ & enjoy!

Recipe & Photo credit: Darcy Mcleod

4
Pork Meatballs &
Bok Choy Soup
SERVES 1
Protein 1 | Vegetables 1

INGREDIENTS
Meatballs:

100g - 3.5oz pork mince

40g - 1.4oz Chinese mushroom, chopped
1/2 teaspoon minced ginger
Splash of Tamari (wheat free soy sauce)
Salt & Pepper to taste

Optional: chopped coriander & spring

onion

Soup:

Bok Choi, cut into wedges

60g - 2.1 oz allowed vegetables, sliced
Water or homemade broth*

METHOD
1. Combine all meatball ingredients, and roll out
into bite sized balls
2. Heat water or broth until simmering, turn down
to low heat
TIP 3. Add meatballs and vegetables, and simmer until
*See basic broth recipes in January 2019 cooked through, approximately 15 minutes
Member Submitted e-book here:
4. Add bok choy and simmer for a further 5
[Link]
1202024423/permalink/2351201101768761/ minutes, until tender
5. Add an allowed fat to serve

Recipe & Photo credit: Christine Poon

5
Vietnamese Pork

SERVES 1
Protein 1 | Vegetables 1

INGREDIENTS
Meat Marinade:

Splash of fish sauce

1/2-1 teaspoon garlic, minced
Shallots, diced
Lemongrass, crushed and chopped
1/2 teaspoon coconut sugar

100g - 3.5 oz pork

Dressing:

Splash of fish sauce

1 tablespoon lime juice
1/2 teaspoon garlic, minced
1/2 teaspoon coconut sugar

To Serve:

30g tomato, diced

70g cucumber, ribbons or julienned
Coriander/Cilantro, chopped
Lettuce or other free leafy green, shredded

(Optional) Konjac noodles, rinsed and

blanched

METHOD
1. Combine marinade ingredients, add pork &
refrigerate for a minimum of 30 minutes
2. Cook pork to desired doneness, set aside to rest
3. Combine dressing ingredients, adjusting to
taste
TIP 4. Add salad ingredients and konjac noodles (if
If adding konjac noodles, look for a using) to serving bowl. Top with pork & drizzle
variety that is calcium hydroxide/526 free
with dressing
5. Serve with allowed fat to complete the meal

Recipe & Photo credit: Christine Poon

6
Five Spice Salt
Prawns
SERVES 1
Fats 1 | Protein 1

INGREDIENTS
120g Prawns, with tails
Coconut oil, for frying

Seasoning
1/2 tsp five spice powder
1/2 tsp Himalayan pink salt
1/4 tsp Szechuan pepper powder
1/4 tsp fine black pepper

METHOD
1. Add seasoning ingredients to a jar, and shake to
combine
TURN IT INTO A MEAL 2. Pat prawns dry, and fry until crispy in coconut
Serve with 100g steamed vegetables & oil
Bok Choy/Pak Choi 3. Shake off excess oil & sprinkle prawns with
seasoning

Recipe & Photo credit: Christine Poon

7
 Konjac Noodles
with Prawns &
Mushroom
SERVES 1
Fats 1 | Protein 1 | Vegetables 1

INGREDIENTS
Konjac noodles*, prepared to packet
directions

1 teaspoon coconut or olive oil

100g prawns
85g mushrooms, sliced
2 handfuls spinach, sliced
2 tablespoons full fat heavy cream
1 tablespoon tomato paste
1 teaspoon minced garlic
homemade broth

ABOUT KONJAC* NOODLES

Konjac or shirataki yam noodles are a great
low carb substitute in dishes that call for
pasta or noodles. They are a 'free food' on METHOD
this plan, and can be used to make lunch or
dinner more filling.
1. Sauté garlic with coconut or olive oil till
It is important to look for a variety that is fragrant
Calcium Hydroxide (526) free, so check the 2. Add prawns and mushroom, and then cream
ingredient label carefully.
and tomato paste
While we prefer that you consume whole 3. Add a little homemade broth to thin the sauce
foods throughout the challenge, rather than to desired consistency
looking for substitutes, these are fine for
occasional use.
4. Add Konjac noodles and spinach. Toss and
serve immediately

Recipe & Photo credit: Christine Poon

8
Easy Lettuce Cups
SERVES 1
Fats 1 | Protein 1 | Vegetables 1

INGREDIENTS
4-6 Romaine Lettuce Leaves
100g smoked salmon (or preferred protein)
70g diced vegetables
(eg cucumber, red onion)
30g diced tomato
Chopped herbs
(eg parsley, dill or coriander)
1.5 tablespoons homemade mayonnaise
Salt and pepper
Squeeze of lime

METHOD
1. Wash the lettuce leaves and place on a plate
2. Mix all the chopped ingredients with the
mayonnaise and spoon into the lettuce leaves
3. Season with salt and pepper and a squeeze of
lime juice

Recipe & Photo credit: Katie Bridge

9
Nori Rolls with
Cauliflower 'Rice'
SERVES 1
Fats 1 | Protein 1 | Vegetables 1

INGREDIENTS
1 Nori sheet
100g - 3.5oz tinned salmon, tuna or
sardines
2 tablespoons cream cheese
Squeeze of lemon juice or splash of
saurkraut juice

Leafy greens of choice

Tamari (wheat free soy sauce) to serve
(optional)

Cauliflower 'rice':

90g cauliflower + 10g onion, 'riced'

Sprinkle of turmeric
Salt

METHOD
1. Dry fry cauliflower, onion, turmeric and salt or
use a little coconut oil or butter, then cool
2. Mash together fish, cream cheese, and lemon
juice to form a paste
3. Lay your nori sheet on a flat surface. Spread the
fish paste in a rectangle, leaving an inch at
either end for rolling with no ingredients on top
4. Top fish with cauliflower rice, and lay some
TIP leafy greens down the centre of the rectangle
To 'rice' cauliflower or other vegetables, 5. Pat some water down one of the edges, then roll
first roughly chop, then pulse in a food
from the other end and press firmly against the
processor until the vegetables are about
the size of grains of rice wet end to seal - running your hands along the
entire roll to smooth

Recipe & Photo credit: Helen Hughes

10
Chicken Cabbage
Rolls (Momos)
SERVES 4
PP: Fats * | Protein 1 | Vegetables 1

INGREDIENTS
8 Cabbage leaves, for wrapping

Filling:

400g Chicken mince (the finer the better)

Green chilli, seed removed, finely chopped
Fresh coriander, finely chopped
Spring onions (green +white parts), finely
chopped
Ginger paste
Garlic paste
Dash of coconut aminos or tamari
(optional)
Salt & pepper, to taste

Dipping Sauce:
2 tablespoons vinegar
2 teaspoons sesame oil
1 teaspoon chilli
(or to taste)

TIPS
METHOD
*The fat quantity of this recipe is
negligible - sesame oil in the dipping 1. Cooking momos is an art, go with your instinct,
sauce is 2/3 of one fat serve (1 tablespoon and use quantities of ingredients to taste
= 1 full fat serve)
2. Combine filling ingredients & mix really well.
Try to make small parcels, they are Set aside for half an hour for the flavors to
easier to manage. develop
This is the basic filling. You could go
3. Prepare cabbage leaves by boiling in water until
funky with it like our locals do - they add tender
cheese to this recipe, or tandoori chicken 4. Fill the leaf with chicken filling and seal the
instead of plain mince.
"momo" with a toothpick
Kids love it! 5. Steam for 15 min till the chicken is cooked
6. Combine dipping sauce ingredients, to taste.

Recipe & Photo credit: Sanaya Irani

11
Lemongrass
Grilled Chicken
SERVES 3
PP: Protein 1

INGREDIENTS
2 Chicken thighs (300g)

Marinade:
Minced garlic,
chopped lemongrass
Minced shallots
1/2 teaspoon turmeric powder
1 tablespoon fish sauce
Fresh cracked black pepper

METHOD
1. Bash lemongrass with the base of a heavy
saucepan
2. Combine all marinade ingredients, add chicken
and marinade for 30 minutes
MAKE IT A MEAL 3. Grill on the BBQ, oven grill or pan fry on high
Serve with allowed vegetables, leafy heat to get an even char on the outside. Reduce
greens & a fat serve. heat, and cook until chicken is cooked through,
Cold leftovers are delicious in a salad! but still juicy (If pan frying, count oil used as a
fat serve)

Recipe & Photo credit: Christine Poon

12
Duck breast with
Konjac Noodles
SERVES 1
Fats * | Protein 1 | Vegetables 1

INGREDIENTS
1 tablespoon coconut oil
1 serve konjac noodles, prepared to packet
directions

Marinade:
100g Duck breast
Tamari
Sake
Pepper
(to taste)

100g vegetables:
Mushroom
Zucchini
Green peppers
Minced garlic

Mala Chilli or cayenne pepper (optional, to

taste)

Asian leafy greens from allowed list (free)

METHOD
1. Prepare konjac noodles using packet directions,
then drain dry
2. Grill duck breast till brown
3. Heat pan with 1 tablespoon coconut oil and
sauté a little minced garlic, Add mushroom,
green peppers, zucchini noodle and Chinese
kale
4. Season with Mala chilli ( if you don’t have this,
you can add cayenne pepper or if you don’t like
spicy, omit it)
5. Add salt, tamari or fish sauce and konjac
noodles. Toss until well combined.

Recipe & Photo credit: Christine Poon

13
Filipino
Chicken Adobo
SERVES 10
PP: Fats 0 | Protein 1

INGREDIENTS
1 kg organic chicken legs, thighs, wings
(bone-in)
1 cup Tamari
1 cup apple cider vinegar (ACV)
1 head garlic, roughly chopped or crushed
1 tablespoons whole black pepper
1-2 bay leaf
Water (if needed)

METHOD
1. Put all ingredients into a pot. Leave to marinate
for about 30 mins (optional)
2. Bring to a boil, then simmer. Check on the pot
once in awhile to ensure all pieces get some
sauce
3. Cook for about 30-45 mins, or until meat is
falling off the bone. If the sauce gets dry, just
add some water
4. When it’s done, you can take the pieces out and
fry or air fry or bake in an oven until dry and
crispy, and have it with the lovely sauce on the
MAKE IT A MEAL side for dipping. ACV is also good as a dipping
Serve with a side of garlic butter (1 sauce for fried Adobo
tablespoon = 1 fat serve) cauliflower rice
(100g) and stir-fry bok choy (free)
5. To serve, de-bone and measure out 80 g. Serve
with allowed vegetables and free leafy greens

Recipe & Photo credit: Leanne Cuenca

14
Chicken Mince
Base Pizza
SERVES 1
Fats 1 | Protein 1 | Vegetables 1

INGREDIENTS
Pizza base
100 grams organic chicken mince
20 grams Parmesan cheese
Handful baby spinach
Salt, pepper & mixed dried herbs to taste
eg onion powder, garlic powder, basil etc

To top
1 tablespoon tomato paste
15g parmesan cheese
85 grams preferred vegetables, sliced
eg capsicum/sweet bell pepper, mushroom,
onion

Free leafy greens, to serve

METHOD
1. Mix together all base ingredients and then press
onto baking paper to 1/2 cm thickness
2. Bake in moderate (180 C) oven for 12 minutes
3. Remove and and spread with tomato paste, then
top with remaining ingredients
4. Bake for a further 8 minutes
5. Serve with an extra side dish of leafy greens

Recipe & Photo credit: Ali Marie

15
Chicken
Tenderloins with
Cheesy Spinach &
Zucchini
SERVES 1
Fats 1 | Protein 1 | Vegetables 1

INGREDIENTS
1 teaspoon coconut oil for cooking
salt & pepper
100g chicken tenderloin
100g chopped zucchini
30g Camembert cheese, sliced
A large handful of spinach

METHOD
1. Season chicken with salt and pepper
2. Pan-fry chicken and zucchini in coconut oil on a
med-high heat. Heat until cooked through,
about 6 minutes. Remove chicken from pan
3. Add spinach and sliced camembert to zucchini
& toss until spinach is wilted, and cheese
melted through.
4. Serve

Recipe credit: Bec A Land

Photo credit: Low Carb Yum

16
Sticky Chicken

SERVES 4
PP: Fats 1-2 | Protein 1 | Vegetables 1

INGREDIENTS
400g - 14oz chicken thigh

Marinade:

1 tablespoon olive oil

2 cardamom pods, split
1 teaspoon ground ginger
1 teaspoon cinnamon
1 teaspoon grated nutmeg
1 teaspoon ground coriander
2 tablespoons chopped fresh coriander
2 cloves garlic
1 tablespoon lemon juice
Pinch of Himalayan salt
Pinch of black pepper

To serve:

400g - 14oz preferred allowed vegetables

Lettuce, shredded
Additional dressing (fat serve), if desired

METHOD
1. Combine marinade ingredients in a mortar &
pestle, then pulverize to form a paste
2. Pour over chicken thigh & marinade for at least
2 hours in the refrigerator
3. To cook, griddle on a high heat to get
wonderfully charred meat.
4. Serve on a bed of shredded lettuce with allowed
vegetables & an additional fat serve if desired

Photo & Recipe credit: Claire O'Loughlin

17
San Choy Bau

SERVES 4
PP: Fats 1 | Protein 1 | Vegetables 1

INGREDIENTS
1 tablespoon oil of choice
2 garlic cloves, crushed
2.5cm ginger, grated
400g chicken or pork ground mince
1 tablespoon tamari
2 tablespoons fish sauce
3 shallots finely sliced
1/2 a small lime, juiced
1 cup bean sprouts (free)
8 large lettuce leaves
Salt & Pepper

380g mixed vegetables:

Carrot, grated
capsicum, finely chopped
Cauliflower "riced" or finely chopped

To serve:
4 tablespoons of sour cream per person
OR
2 tablespoons of chopped nuts per person

METHOD
1. Add oil to a hot pan and swirl it around
2. Add garlic ginger and mince. Stir fry for 2-3
minutes until it changes its colour
3. Add the tamari fish sauce and shallots with
your lime juice & stir fry for about 3 minutes
4. Add bean sprouts and stir, then remove from
heat
5. In the meantime, fry vegetables in another pan,
adding a little tamari, salt & pepper
6. Place 2 lettuce cups on each serving plate, &
divide mince mixture & vegetables evenly
MAKE AHEAD TIP between each lettuce cup. Top with a fat serve,
if desired
This mixture freezes & reheats well for a
quick lunch or weeknight dinner 7. Roll lettuce leaves into an envelope so that it
holds it's shape to eat

Recipe credit: Pamela Mennell

Photo credit: Shutterstock

18
Bacon Cabbage
Steaks
SERVES 1
Fats 2 | Protein 1 | Vegetables 1

INGREDIENTS
1100g - 3.5oz 1 inch thick cabbage 'steak'
(slice through whole cabbage to get a complete
round piece of cabbage)
100g streaky bacon, chopped
1 tablespoon melted butter, or olive oil
Salt & pepper, to taste

To serve:
1.5 tablespoons homemade mayonnaise
Fresh chopped parsley

METHOD
1. Pre-heat oven to 200°C/390°F
2. Place cabbage steak on a lined baking tray,
brush with melted butter or olive oil. Bake for
approximately 35 minutes
3. While baking, dry fry bacon slowly until crispy
on both sides
4. Take cabbage out of the oven, add cooked
bacon, chopped parsley, and drizzle with
mayonnaise. Serve with free leafy greens

Photo & Recipe credit: Claire O'Loughlin

19
Kebab
SERVES 10
PP: Fats 1 | Protein 1 | Vegetables 1

INGREDIENTS
1kg lean organic Beef mince
(can use lamb mince)
2 finely chopped onions (approx 200g)
2 crushed cloves garlic
2 cups finely chopped Kale
2 teaspoons Himalayan salt
Black pepper

Simple salad with 80g allowed vegetables,

free leafy greens, plus oil based dressing to
serve

METHOD
1. Add all ingredients in a 12x8 roasting dish, mix
with your hands and press flat about ¾ in thick
2. Cook in pre-heated oven 200c for 30min
3. When cooked, strain off all the juices and once
fat has set skim it off and add the juice to your
bone broth (for added flavor, optional)
4. Cut Kebab into 10 portions and freeze what
you’re not using

Recipe & Photo credit: Tina Salter

20
Persian Kuku
Subzi
(spinach & herb
omelet)
SERVES 3
PP: Fats 1 | Protein 1

INGREDIENTS
3 tbs olive oil

Roughly chop:
½ cup flat leaf parsley
¼ cup Coriander Winner of the August 2019 recipe competition,
3 tablespoons dried dill herb as chosen by Belinda MacDonald!
or ½ cup fresh dill
1 spring onion
2 cups spinach
1 cup Kale1

½ tsp Himalayan salt

½ tsp ground green Cardamom
1 tsp Cinnamon
½ ground Cumin
½ black pepper
6 free range eggs

Optional: 3 tablespoons dried Kuku Subzi

herbs

METHOD
TIP 1. Preheat oven to 200c
If you are able to get the dried mixture of 2. Put olive oil in a frypan that is able to go into the
Kuku Subzi herbs you can add into this oven and gently heat on stove top
mixture for a more authentic taste
3. Put all the rest of ingredients into a food
MAKE IT A MEAL processor and blitz until mixture is green
Add a side salad with allowed vegetables 4. Pour into pan and just cook for a minute or two
5. Pop in oven for 10 to 15 minutes until set
Suitable as a vegetarian lunch or dinner
option
6. Cut into 3 portions
7. Best eaten cold

Recipe & Photo credit: Tina Salter

21
Cauliflower Pizza
Crust
SERVES 6
PP: Fats 0.5 | Vegetables 1

INGREDIENTS
2 cups (600g - 21 oz) cauliflower 'riced'
1 egg
1 cup (105g - 1 3/4 oz) parmesan
Seasoning if desired (garlic, herbs, salt,
pepper)

METHOD
1. Mix all ingredients together and spread on a
pizza tray
TIP 2. Bake at 180°C/350°F for 10-12 minutes, until
Have a smaller serve so that you can add
golden
vegetables to your pizza base 3. Serve with 100g desired protein, free leafy
greens and an additional fat serve, if desired

Photo & Recipe credit: Eva Simontacchi II

22
Nutty Zoodles
SERVES 1
Fats 1 | Vegetables 1

INGREDIENTS
2 teaspoons coconut oil
1 tablespoon peanut butter
1 tablespoon lime juice
Tamari (wheat free soy sauce) to taste

100g - 3.5oz zucchini/courgette, spiralized

METHOD
1. Whisk together dressing ingredients to
combine
2. Heat coconut oil in a pan, add noodles and toss
for one minute
3. Add sauce, stir to combine, then remove from
heat and serve with desired protein and free
leafy greens

Photo & Recipe credit: Christine Poon

23
Quick Asparagus
SERVES 1
Fats 1 | Vegetables 1

INGREDIENTS
100g asparagus (baby or regular)
1/2 tablespoon butter
approximately 17g parmesan cheese, grated
Salt & Pepper

METHOD
1. Steam cook the asparagus for a short time,
until just tender
2. Place some butter in a pan and melt over low
heat (don't let it 'sizzle')
3. Add the asparagus, turn them round so that
they are evenly coated
4. Cover with grated parmesan cheese and cover
the pan over low heat for a few minutes, until
parmesan melts
5. Add Himalayan salt and black pepper, & serve
with your favorite protein

Recipe & Photo credit: Eva Simontacchi II

24
 Cacao Tiffin
Serves 14
PP: Fats 1.5 | Fruit 0.5

INGREDIENTS
65g Pecan nuts, chopped roughly
65g slivered almonds
Roast nuts in the oven for 10 min
if time allows
100g Coconut oil, melted
200g Tahini
25g Cacao powder
Vanilla essence (or pod)
7 figs, finely chopped

METHOD
1. Mix together with a hand whizzer Coconut oil,
Tahini, Cacao and vanilla essence
2. Add figs and nuts. Mix together and turn out in
VARIATIONS
a pan and pop into freezer for 30 mins only
add ginger or cinnamon
3. Take out of freezer and cut into 14 portions, pop
replace figs with strawberries or
blueberries back into freezer for a further 1 hour
4. Remove from pan and store in the freezer

Photo & recipe credit: Tina Salter

25
 Strawberry
Ice-cream
Serves 1
Fats 1-2* | Fruit 1

INGREDIENTS
100g strawberries, frozen
100ml coconut cream
Squeeze of lemon juice
Stevia to taste, if desired

OPTIONAL EXTRAS
*Walnuts, to garnish
(counts as additional fat serve at 30g, or 1/2
fat serve at 15g)
Fresh mint, to garnish

METHOD
1. Blend all ingredients (except garnishes) until
smooth.
2. Garnish with walnuts & mint (optional) to serve

Photo & recipe credit: Eva Simontacchi II

26
 The Bomb
Chocolate Pots
Serves 3
PP: Fats 1 | Fruit 1

INGREDIENTS
25 grams of 70 % or higher dark chocolate,
melted
2 tablespoons heavy cream
2 tablespoons cream cheese
A dash of vanilla essence or vanilla bean
paste (optional)

360g fresh or frozen raspberries

METHOD
TIP
This mixture hardens in the fridge so
1. Melt chocolate
you could roll into truffle balls once
chilled. 2. Slowly mix in your cream followed by cream
cheese and vanilla if using
If you want it softer, eat after making or
3. Mix well until smooth and creamy
sit out for a bit before serving
4. Serve with allowed fruit as a snack

Photo & recipe credit: Rachel Hayden-Smith

27
Ricotta Stuffed
Figs
Serves 1
Fats 1 | Fruit 1

INGREDIENTS
1 fresh fig
1/4 cup ricotta

METHOD
1. Slice fig into quarters, without cutting all the
way through the base
2. Stuff with ricotta & enjoy!

Recipe & Photo credit: Helen Christodoulou

28
 Baked Maple
Camembert
From week 3
Serves 5
PP: Fats 1.5** | Fruit* 1

INGREDIENTS
200g round of camembert
70g walnuts or hazelnuts
drizzle of maple syrup (maximum 1.5
tablespoons)

TIPS
It is best to avoid maple syrup until your
body is in a stable state of ketosis, from
week 3.

*Maple syrup, at 1 teaspoon per serve,

should replace a fruit serve.
METHOD
**If serving with homemade keto
crackers or similar, these should count 1. Preheat oven to 200c/390f
as an additional fat serve. Alternatively,
omit nuts & replace with keto crackers.
2. Drizzle maple syrup over camembert and nuts
3. Bake for 20 minutes then serve as a dessert
option, or with keto crackers** as a snack

Recipe & Photo credit: Christine Poon

29
Steamed konjac noodles with garlic Eggplant roll-ups with parmesan - Fiona Butter pan fried lamb steaks on a garlic
prawns, coriander and spring onion - cauliflower purée and a bed of spinach
Christine leaves - Dee

Chicken kebab seasoned with smoked roast cauliflower chunks, shake the pieces Steak topped with butter & blue cheese,
paprika, served with salad & homemade in a container with 1TBS of olive oil, served with grilled red onion salad -
coleslaw - Suzie easoning & salt. Air fry or oven bake. Eat Stéphanie
while hot and crunchy! - Paula

Tandoori salmon on a bed of baby spinach Fish fillets with fennel gratin. - Eva Paneer fried olive oil, served with fried
leaves and spicy cauliflower ‘cous cous‘ - aubergine marinated in tahini, chilli, garlic,
Dee lemon juice, olive oil & fresh chopped
coriander - Nancy

Courgettini with creamy spinach sauce. Red Vegetarian paneer masala. Bake paneer in No pasta lasagna. Ground beef with
onion and mushrooms baked with a pinch coconut oil until brown. Cook onion, garlic, passata, oregano, salt, onion & garlic
of paprika, add spinach and cream, salt, ginger, bell peppers with 3tsp garam powder, cayenne pepper. Layer with
pepper, garlic powder and nutritional yeast masala, 1tsp cumin. Add 200ml coocnut spinach and mixed allowed cheeses
- Fiona cream & 1 tblsp tomato paste. Add paneer, combined with 1-2 eggs - Christine
serve - Fiona