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Delicious & Simple Clean Keto Diet Recipes

Keto Diet Recipes Dr. Will Cole 1

Ketotarian Compliant Nachos

Ingredients

  • 2 medium zucchini
  • 12 oz. shrimp or fish of choice
  • 1 tablespoon + 1 teaspoon avocado oil, separated
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Sea salt to taste
  • Black pepper to taste
  • 1 Roma Tomato, ½ large diced and ½ finely diced
  • ¼ red onion, diced
  • 2 avocado, mashed
  • ½ lime, juiced
  • ½ English Cucumber, diced
  • ½ bell pepper of choice, diced
  • 2 jalapenos, sliced (optional)
  • 4 oz. Sliced Kalamata olives
  • 2 tablespoons sunflower seeds
  • ¼ Cup Primal Kitchen Ranch Dressing
  • Cilantro

Directions

  1. The first step is to slice your zucchini about 1/8-inch thick with a knife, mandolin, or spiralizer and set on paper towels. Lightly dab with another paper towel to remove any excess water. Lay zucchini slices on single layer of baking sheet and lightly coat with 1 teaspoon avocado oil. Sprinkle with sea salt and pepper and bake for about 10-12 minutes at 350 degrees or until fully cooked and slightly crisp.
  2. While zucchini chips are baking, cook seafood of choice on a skillet with 1 tablespoon oil, paprika, cumin, salt, and pepper. Shred fish or cut shrimp in small pieces. Shrimp is my favorite seafood, but any fish will work! If you are vegetarian or vegan, these nachos are still delicious without it as well!
  3. Mix finely diced tomato, ½ of the diced onion, mashed avocado, and lime juice in a separate bowl.
  4. Lay zucchini chips on a plate as you would nachos. Top with shrimp, cucumber, pepper, jalapeno, olives, sunflowers, avocado mixture made in step 3, and Ketotarian compliant ranch dressing – such as Primal Kitchen.
  5. Enjoy your Ketotarian Nachos!

This recipe makes 2-3 servings. If splitting into 2 servings, each serving has 47 grams of protein, 63.5 grams of fat, and 24 grams of net carbs.

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Vegan Keto-Friendly Chocolate Mousse

Sometimes you just need to satisfy your sweet tooth with a little chocolate. But the candy bars and chocolate boxes that you buy from the grocery store are far from healthy. While delicious, these highly processed treats made with conventional sugar are going to push you further from your health goals, not closer.
This is my favorite ketotarian-friendly alternative to those store-bought chocolates to curb your sweet tooth:
Serves 2
Ingredients
  • 2 avocados
  • 3/4 cup canned full-fat coconut cream
  • 1/2 cup unsweetened chocolate chips, chopped chocolate, or carob
  • Stevia or monk fruit to taste
  • 3 tablespoons unsweetened cacao powder or carob powder
  • 1 teaspoon vanilla extract

Directions

  1. Blend all ingredients together in a blender until smooth.
  2. Pour into individual containers like glass Mason jars.
  3. Refrigerate for at least 1 hour before serving.
  4. Serve by itself or alongside strawberries for dipping!

Keto-Friendly Peppermint Mocha Recipe

During the holidays we all love to add a little cheer to our morning coffee. But if you are following a ketogenic diet (high fat, moderate protein, low carbohydrate), you might think you have to skip out on these delicious mix-ins.

With just a few simple high-fat and low-sugar substitutions, you can still enjoy a peppermint mocha during the holidays.

Yields 1 serving

Ingredients

  • ½ cup coconut or almond milk
  • ½ cup hot coffee
  • ¼ teaspoon peppermint extract
  • ½ teaspoon cacao powder
  • ½ teaspoon, or more, stevia or monk fruit to taste
  • 1 tablespoon MCT oil

Directions

  1. In a saucepan over medium heat, mix together coffee, dairy-free milk of choice, peppermint, cacao, MCT oil, and sweetener of choice.
  2. Stir until heated through and fully combined.
  3. Pour into a mug and enjoy.
  4. Optional: If you have a milk frother, froth to make more creamy and top with coconut whip for additional healthy fats if you desire.

Keto-Friendly Eggnog Recipe

One of my all-time holiday favorites is eggnog. With a few simple swaps you can make a delicious homemade version that is also Ketotarian friendly. So next time you are craving this holiday classic, whip up this recipe instead. Ditching conventional sweeteners and adding more brain- and metabolism-supporting fats like coconut milk and MCT oil may even help boost your energy during this season. Yes, I still include egg yolks in the recipe since they can be a wonderful source of beneficial omega fats and brain-supporting nutrients like choline.

Yields 1 serving

Ingredients

  • 6 cage-free egg whites
  • 1 cup almond milk, unsweetened
  • 1 cup full-fat coconut milk, unsweetened
  • 1 tbsp. vanilla extract
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 1 tsp. MCT oil
  • Natural low-carb sweetener to taste (stevia, monk fruit, or xylitol)

Directions

  1. In a large mixing bowl, beat egg whites and sweetener of choice with a hand-held or stand mixer until stiff.
  2. In a separate bowl stir together the almond milk, coconut milk, MCT oil, cinnamon, nutmeg, and vanilla extract until fully combined.
  3. Bring the plant-milk mixture to a boil on the stove.
  4. Slowly pour egg whites into the milk and stir to avoid curdling and temperature reaches 160 degrees F.
  5. Pour into a large carafe or mason jar and place in the fridge to chill. Good for 4-5 days.

Pumpkin Spice Smoothie

It seems like everywhere you look there are pumpkin spice versions of all kinds of foods. Instead of reaching for a PSL (pumpkin spice latte) try this pumpkin spice smoothie!

Ingredients

  • 2/3 cup almond milk
  • 1 cup canned pumpkin
  • 1 tsp pumpkin spice
  • 1 tsp cinnamon
  • 1/2 ripe banana
  • 2 tbsp maple syrup
  • 6 ice cubes

Directions

Combine all ingredients in blender, blend, and enjoy!

Photo: unsplash.com

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BY DR. WILL COLE

Evidence-based reviewed article

Dr. Will Cole, IFMCP, DNM, DC, leading functional medicine expert, consults people around the world via webcam and locally in Pittsburgh. He received his doctorate from Southern California University of Health Sciences and post doctorate education and training in functional medicine and clinical nutrition. He specializes in clinically researching underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. Dr. Cole was named one of the top 50 functional medicine and integrative doctors in the nation and is the best selling author of Ketotarian and The Inflammation Spectrum.

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