Debra W. Wilson - The Healthy Ketogenic Vegetarian Cookbook: 100 Easy & Delicious Ketogenic Vegetarian Diet Recipes For Weight Loss and Radiant Health

Total Time: 25 minutes

Serves: 4

Ingredients:

• 3 medium zucchini, using spiralizer make noodles
• 1 tbsp arrowroot powder
• 3/4 cup parmesan cheese, grated
• 1/2 cup almond milk, unsweetened
• 1/4 tsp ground nutmeg
• 2 garlic cloves, minced
• 1 tsp butter
• Black pepper

Directions:

• Melt butter in a pan over medium heat.
• Add garlic in the pan and cook for 1 minute or until soften.
• Decrease heat to medium-low.
• Add nutmeg, heavy cream, and almond milk. Stir well and bring to simmer.
• In a small bowl, whisk together 2 tablespoons of water and arrowroot powder until smooth.
• Pour mixture into the pan and stir well.
• Add black pepper and grated cheese and stir until cheese is melted.
• Pour sauce in bowl and cover and set aside.
• Heat pan over medium-high heat.
• Once pan is hot then add zucchini noodles and stir until soften. About 5 minutes.
• Now stir in prepared sauce and serve.

Nutritional Value (Amount per Serving):

• Calories 307
• Fat 21.9 g
• Carbohydrates 9.2 g
• Sugar 3.6 g
• Protein 20.6 g
• Cholesterol 33 mg

Total Time: 15 minutes

Serves: 4

Ingredients:

• 4 organic eggs
• 2 tbsp butter
• 2 tbsp olive oil
• 1 tsp herb de Provence
• 2 oz cheese
• 10 olives, pitted
• 1 avocado, peel and slices
• 1/4 tsp salt

Directions:

• In a bowl, add eggs, olives, herb de Provence, oil, and salt and whisk until frothy.
• Melt butter in a pan over high heat.
• Add avocado slices to the pan and cook until lightly golden brown. Remove from pan and set aside.
• Pour egg mixture into the pan then sprinkle cheese over the top of egg mixture.
• Cover pan with a lid and cook for 3 minutes.
• Flip to other side and cook for 2 minutes.
• Transfer frittata on serving plate and top with avocado slices.
• Serve hot and enjoy.

Nutritional Value (Amount per Serving):

• Calories 346
• Fat 32.8 g
• Carbohydrates 5.5 g
• Sugar 0.7 g
• Protein 10.2 g
• Cholesterol 194 mg

Total Time: 35 minutes

Serves: 8

Ingredients:

• 6 organic eggs, separated
• 1/4 tsp cream of tartar
• 4 tbsp fresh chives, chopped
• 2 cups cheddar cheese, shredded
• 3/4 cup heavy cream
• 1/4 tsp cayenne pepper
• 1/2 tsp xanthan gum
• 1/2 tsp pepper
• 1 tsp ground mustard
• 1/2 cup almond flour
• 1 tsp salt

Directions:

• Preheat the oven to 350 F.
• Spray 8 ramekins with cooking spray and place on cookie sheet.
• In a bowl, whisk together cayenne, xanthan gum, pepper, mustard, salt, and almond flour.
• Slowly add cream and mix well until combined.
• Whisk in egg yolks, chives, and cheese until well combined.
• In another bowl, beat egg whites with cream of tartar until stiff peaks form.
• Gently fold egg whites into the cheese and almond flour mixture until combined.
• Pour mixture into the prepared ramekins.
• Bake in preheated oven for 25 minutes or until souffl lightly golden brown.
• Serve hot and enjoy.

Nutritional Value (Amount per Serving):

• Calories 214
• Fat 17.9 g
• Carbohydrates 1.6 g
• Sugar 0.5 g
• Protein 11.6 g
• Cholesterol 168 mg

Total Time: 30 minutes

Serves: 8

Ingredients:

• 1 lb zucchini, grated and squeeze
• 1/4 cup parmesan cheese, grated
• 1/4 cup coconut flour
• 1/2 cup almond flour
• 1/2 tsp baking powder
• 1 tsp lemon pepper
• 1 1/2 oz onion, minced
• 2 organic eggs
• 1 tsp salt

Directions:

• Add zucchini, onion, and eggs in mixing bowl and mix until well combined.
• Add all remaining dry ingredients into another bowl and stir well.
• Add dry ingredients mixture into the zucchini mixture and mix well.
• Pour enough oil into the pan to cover the bottom surface of the pan.
• Heat oil over medium-high heat.
• Once the oil is hot pour 1/4 cup zucchini batter into the pan and cook for 3 minutes then flip to other side and cook for another 3 minutes.
• Place cooked zucchini fritters on a paper towel to soak excess oil.
• Serve and enjoy.

Nutritional Value (Amount per Serving):

• Calories 81
• Fat 6 g
• Carbohydrates 5 g
• Sugar 0 g
• Protein 5 g
• Cholesterol 58 mg

Total Time: 10 minutes

Serves: 1

Ingredients:

• 1 scoop protein powder
• 10 drops liquid stevia
• 1 tbsp coconut oil
• 1.8 oz avocado
• 1.8 oz celery
• 1.8 oz cucumber
• 1 oz fresh spinach
• 1 1/2 cups almond milk

Directions:

• Add all ingredients into the blender and blend until smooth.
• Serve immediately and enjoy.

Nutritional Value (Amount per Serving):

• Calories 385
• Fat 26.6 g
• Carbohydrates 12.9 g
• Sugar 2.7 g
• Protein 26.1 g
• Cholesterol 65 mg

Total Time: 30 minutes

Serves: 12

Ingredients:

• 4 organic eggs, beaten
• 1 cup walnuts, chopped
• 1/2 tsp baking soda
• 1 tsp lemon juice
• 2 tsp cinnamon
• 2 tsp vanilla
• 1/4 cup coconut flour