Keto • Fasting • Fitness

Ginger Carrot Soup …

- Ingredients:
1 tablespoon coconut oil
6 large carrots, peeled and chopped
1 large sweet potato, peeled and chopped
3 cups bone broth or veggie broth (for vegan version)
1 cup full-fat coconut milk
1 teaspoon grated ginger
1 teaspoon turmeric
1 tablespoon dried parsley
1 tablespoon dried oregano
1/2 cup chopped green onion, for topping
Himalayan sea salt to taste
- Start to Finish: 45 min (20 active)
- Serves: 4
- Instructions:
1. Heat large pot with coconut oil. Once pot is hot, add in chopped sweet potato and carrots. Sauté on medium heat until soft. Reduce the heat to low.
2. Add ginger, turmeric, parsley, oregano and sea salt. Let carrots and sweet potatoes cook in the spice mixture for 2-3 more minutes.
3. Reduce heat to simmer. Add bone broth and coconut milk. Allow to simmer for about 30 minutes.
4. Remove from heat and transfer to blender (or use an immersion blender). Pulse until you reach a creamy consistency.
5. Serve in bowls, topping each serving with green onion and a drizzle of coconut milk.
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Grilled salmon with Spanish sauce

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Keto Goulash•••

Enjoy a rich flavored goulash right from the bowl or with cauliflower rice. What makes the goulash so special? Well, it is the paprika sauce. So the sauce here is what you should focus on when cooking.

INGREDIENTS:
• 4 tbsp. avocado oil
• 1⁄2 onion, chopped
• 2 garlic cloves, chopped
• 1 pound beef roast (or stew meat), cut into cubes
• 5 button mushrooms (white), quartered
• 1 bell pepper, chopped
• 1⁄2 cup beef broth
• 1 tbsp. smoked paprika
• 1 bay leaf
• 1⁄4 cup tomatoes, diced
• Black pepper and salt to taste
• Cauliflower rice, cooked (for serving)

DIRECTIONS:
1. Take a large pot. Add the avocado oil and cook the garlic and onion on medium-high heat.
2. Add the meat and cook until browned.
3. Add the peppers and mushrooms. Cook for 5 minutes.
4. Add the tomatoes, beef stock, smoked paprika and bay leaf. Reduce to low and let it simmer for about 60 minutes. (The pot should be partially covered)
5. Make sure the meat is very tender and the sauce is thickened. If the sauce still needs cooking increase the heat to high and cook while stirring constantly.
6. Season with black pepper and salt to taste.
7. Remove the leaf and serve as it is or with cauliflower rice.
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•PREP: 15 Minutes
•TOTAL TIME: 1 Hour 5 Minutes
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Grilled Chicken Garlic Marinade •••

Perfect recipe to choose when the time has come to cook out in the open. Soon you will really like to cook this recipe to your family and friends.
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INGREDIENTS:
• 10 pieces of chicken drumsticks
• 1 garlic head
• 1 1⁄2 cups olive oil
• 1 lemon, juice
• 1 tbsp. sea salt
• 1⁄2 tsp. black pepper
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DIRECTIONS
1. For the marinade. Place the pepper, salt, lemon, garlic and olive oil in a blender and puree.
2. Rub the drumsticks with the marinade and separate them into 2 Ziploc bags. Pour an equal amount of the marinade and place it in the fried. Let it sit for 2 hours.
3. Grill them and serve.
4. (If you don’t have a grill you can use a grill pan)
•PREP: 2 Hrs 20 Mins
•TOTAL TIME: 3 Hrs 20 Mins
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Lime Garlic Chicken•••
Garlic and lime is always a great pair with chicken meat. The best part, it is always a great meal to be changed a bit so it fits keto diet rules
INGREDIENTS :
• 4 skinless, b***d chicken breasts
• 1 onion, diced
• 4 garlic cloves, chopped
• 1 lime, juice and zest
• 1⁄4 cup chopped cilantro
• 1 tsp. chili powder
• Black pepper and sea salt to taste
• 2 cups of chicken broth or stock
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DIRECTIONS:
1. Add all ingredients in the instant pot.
2. Close the lid and set the option for pressure-cooking, 15
minutes. Release the steam slowly.
3. Serve with any keto veggies or side dish.
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•PREP: 10 Minutes
•TOTAL TIME: 25 Minutes
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Avocado is used to replace vegetables in many keto diet recipes.
It’s rich in monounsaturated fat, potassium and vitamin C.
One cup of avocado merely contains 3g of net carbs.
It lowers LDL cholesterol and triglycerides, and is delicious served alone or as part of a dish.
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Net Carb (gram) 1.8 per 100G
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Sausage Balls•••
Gluten free and perfect when you want to get a quick bite.
You can use hot sausages for a better kick.
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INGREDIENTS:
• 1 lb. spicy pork sausage, ground
• 1/2 (8 oz.) package of cream cheese, kept at room temperature
• 1/2 cup of sharp Cheddar cheese, shredded
• 1/2 cup of Parmesan cheese, grated
• 1 tbsp. Dijon mustard
• 1/2 tsp. garlic powder
• 1/4 tsp. salt

DIRECTIONS:
1. Preheat oven to about 350 F. Line a sheet pan with baking paper.
2. Put the sausage, the cheese, cheese cream, mustard, salt and garlic in a bowl. Mix everything gently until you get an evenly combined mixture. Roll tablespoonfuls of the mixture into equal sized balls and place them on the sheet pan.
3. Bake the balls for about 30-35 min. until they become golden brown. Place them on a tray lined with a paper towel to soak up any excess grease. Serve while still hot.
•PREP: 15 Minutes
•TOTAL TIME: 45 Minutes
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Because of being rich in vitamin A and C, kale contributes to protecting from heart problems. Do be careful of your intake, as Kale is higher in carbs, but contains many nutrients.
•Net Carb : 5.1 per 100 gram
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Cauliflower is low in carbs, and high in Vitamin C and Vitamin K.
Like broccoli, it also reduces the risk of cancer and heart diseases. You can it add to almost anything: wraps, casseroles, pizza and even use it as a Ketogenic substitute for mashed potato and rice!

•Net Carb : 2.9 per 100 gram
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Peanut Butter Chocolate Cookies •••

INGREDIENTS :
• 1 1/2 cups peanut butter
• 2 small eggs
• 1/3 cup stevia natural sweetener
• 3 tbsps. cocoa powder, unsweetened
• 1 1/2 tbsp. vanilla extract
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DIRECTIONS :
1. Preheat the oven to about 350oF (175oC).
2. Use a mixer or a food processor to mix the peanut butter, stevia sweetener, egg, vanilla extract, and cocoa powder together. Roll the dough into balls of about 1 inch. Place them on an ungreased cookie sheet (they should be about 2 inches apart). Flatten the balls using a fork.
3. Bake them for about 10 min. until the edges are set. Leave them on the cookie sheet to cool for 10 minutes.
4. Transfer the cookies onto a cooling rack and let them cool at room temperature. After they’ve cooled, put them in a fridge for an additional 30 minutes.
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•PREP: 10 Minutes
•TOTAL TIME: 1 Hour 30 Minutes
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You going keto diet but you don’t have any idea 💭about your meals 🥒and what kind of meals you gonna have for your dinner 🥘 lunch 🥙 even breakfast 🥞 ⁉️ So what about to have your “Perfect Keto CooK BooK” to cook your delicious meals at home without confused 🤷‍♀️ about your next meal ⁉️ check it out 👉 link in bio .
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Intermittent fasting

It comes as no surprise, then, that many people have been
searching for a diet that can be maintained long-term.
Intermittent fasting is one such diet. More of a lifestyle change
than an eating plan, it is different from regular diets. Many
followers of intermittent fasting find it easy to follow for
extended periods. Even better, it helps them to lose weight
effectively.
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Guacamole Soup •••
Delicious and simple to make but it should be consumed in 24 hours.
This is because it will start to take on a brownish color.
I recommend eating it no more than 48 hours.
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INGREDIENTS :
• 2 1⁄2 cups of chicken broth, low-sodium
• 2 avocados, pitted and peeled
• 2 garlic cloves, chopped
• 1 jalapeno, chopped and seeded
• 1⁄4 onion, chopped
• 1 tablespoon lime juice
• 1 tablespoons cilantro, chopped
• 1⁄2 teaspoon salt
• 1⁄4 teaspoon pepper
• 1⁄4 teaspoon cayenne
• 1⁄4 cup of whipping cream
• 2 tablespoons sour cream
• 6 tablespoons cheddar, shredded
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DIRECTIONS :
1. Combine the cilantro, lime juice, onion, jalapeno, garlic, avocados, and 1 cup broth. Add in a food processor and puree until you get a smooth texture. Add the other 1 1⁄2 cups chicken broth, cayenne, pepper, salt, and blend.
2. Transfer to a large bowl and add the whipping cream.
3. Cover and let it chill for 1 to 12 hours.
4. Serve with cheese and sour cream.
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