The Perfect Keto Cookbook

Written by main_admin on August 25, 2020

Why I made a cookbook…

I hate cookbooks. For real. I said it, I meant it, I’m here to represent it! I’m not joking…I really hate cookbooks!

Think about it, one of the best selling book genres of all time is “cookbooks.” It’s also the genre of books that holds the world record for collecting dust on cold, dark, shelves all across America.

“Hey, remember that amazing night when we totally nailed that Martha Stewart recipe?! You know, the one with 18 rare ingredients that we had to drive all over town to find, the ‘prep time’ that took 2 hours with 4 different mixing bowls, and the ‘cook time’ that took another 90 minutes?! Boy, that sure was fun!” – said no one ever.

Admit it. I just described the wild and whacky cooking adventures of 99% of Americans…

So, why did I decide to create my very own cookbook?! For one simple reason… I really hate cookbooks!

I’m a firm believer that simplicity is the ultimate sophistication. Simplicity makes everything easier. Simplify all aspects of your life, and you will find continued, sustainable, success. The same is true of health & wellness! Especially, nutrition.

I see it all the time in clients; the sheer panic in their faces when I tell them they’re going to need to start cooking their own meals. I give them their My Keto Coach Approved Foods List, they go grocery shopping, and 9 times out of 10 come back to me and say, “Ummm… now what?!”

They want recipes. They’re trained to want recipes. Why? Because every “diet plan” since we stopped writing with feathers has included a cookbook to “help you get started.” But it wasn’t actually designed to help you… It was merely intended as an upsell product so they could make more money off of you by pretending that they knew a damn thing about cooking.

The truth is… cookbooks lead to failure. Trust me. I’ve seen it more times than I can count.

When you first switch to a Keto Lifestyle, you realize that you’re going to be preparing almost 100% of your meals with your own two hands. How long do you think you will be able to sustain all that cooking if each meal takes 60-120 minutes from start to finish?! I give you 2 weeks… and that’s being generous.

In my personal life, unless I am preparing a big meal for my family or guests, I tend to keep things as efficient as possible. Why? It’s easier this way! I don’t follow any recipes. I combine single ingredients, whole foods, and make meals.

Example Meal: Scrambled eggs, sautéed kale, and avocado if I’m feeling fancy! Salt and pepper to taste. Simple.

For my day to day life, the simpler, the better! Of course, I love to cook a big elaborate meal with my loved ones just as much as the next guy! But 9 times out of 10, I’m sticking with simple. Because simple = sustainable.

But simple doesn’t sell books… Until now!

I’ve created The Perfect Keto Cookbook to simplify your life and remove all the guesswork when it comes to cooking for your new My Keto Coach Lifestyle. It’s the cookbook I wish someone had sold to me when I first started my Paleo journey years ago. Here are the basics…

Each recipe in this book uses only ingredients found on the My Keto Coach Approved Foods List

I show you the exact Macronutrient Ratio for each recipe (Fat, Protein, and Net Carbs

I provide Nutrition Facts and Serving Sizes for each recipe.

All of these recipes have been tested for simplicity. In fact, they’re so easy a Caveman could cook them…

(See what I did there? A Paleo joke… get it?… Moving on…)

In fact, (for the Average American if you spent the next 30 days only eating recipes from this book, you would see significant improvements in virtually all aspects of your health!

Quite literally, this is the only cookbook you’ll ever need. I’m giving you 20 delicious, My Keto Coach Approved, Keto-Friendly Recipes, conveniently sorted by mealtimes:

Of course, you and your family can have fun with this and chow down on any of these recipes at any time of day! Avocado Ice Cream for breakfast?! Egg and salmon on sweet potato toast for dinner?! Go for it! That’s the beauty of a cookbook that only contains My Keto Coach Approved Ingredients.

ZERO GUILT…EVER!

Up until now, I’ve always told people that the key to simple cooking was one skillet, one pot, and a single ingredient, whole foods. Turn on the heat, and combine them any way you’d like! Developing the ability to create unique meals with whole foods changes your relationship with food. It gives you the freedom to break out of the societal norm of preparing “pre-made” foods that came in a cardboard box with a 3-year shelf life. Franken-foods that are, assuredly, poisoning you and your loved ones. But I fully understand that relearning how to cook from scratch can be quite intimidating, and I want to help you overcome that obstacle!

The Perfect Keto Cookbook is my way of helping you see food in a different light. To see how powerful just a few simple ingredients can be. To learn, first hand, how delicious, and nutritious, real food truly is! To understand that you don’t need pre-made, packaged foods, with cute graphics or mascots to make your family happy.

All I ask in return is that, at least occasionally, you will take the time to prepare these recipes with your loved ones. Together. Create memories with one another through your shared cooking experiences. These are cooking traditions that can live on and impact the health and happiness of your family for generations. That is why I finally decided to create this book!

“Let food be thy medicine and medicine be thy food.” – Hippocrates

Bon Appetit!

How to use this book

“I Am My Keto Coach. I Am Free!” – The My Keto Coach Manifesto

I want to be very clear about something… This is not a “rule book” and these recipes are no restrictions. They are simply foundations. Foundations upon which you can express yourself through culinary innovation! Mess with these recipes! Tear them apart. Combine them in seemingly crazy ways. Play with your food. Have fun with this! Don’t obsess over recreating these recipes perfectly or having picture-perfect outcomes. That’s not the goal here. The goal is to literally change the way you think about food and cooking. To understand the simplicity of what we’re actually doing…

We are taking a bunch of different whole food items, adding a little heat, and smashing them together. That’s it. This is not magic. The world won’t end if you use 1 tablespoon of a specific ingredient when the recipe calls for 1 teaspoon. Tiny mistakes don’t render your food inedible.

Here are a few examples to get you started…

You can swap any oils at any time – Coconut oil instead of avocado oil or olive oil, ghee instead of butter, butter instead of coconut oil… You get the idea.

Swap ground or powdered spices for whole foods – Garlic powder instead of garlic cloves, shredded coconut instead of coconut meat, shallots instead of yellow onions, etc. etc.

Swap any and all proteins! – Pork sausage instead of turkey sausage, beef instead of chicken, shrimp instead of salmon, salmon instead of chicken, prosciutto instead of bacon, etc.

Use different cuts of meat, even when the recipe is specific! – Flank steak instead of prime rib, chicken thighs instead of breasts, bacon instead of ham, etc.

All “greens” are interchangeable (and so are almost all vegetables! – Kale for baby arugula, broccoli instead of spinach, carrots instead of sweet potatoes, cabbage instead of lettuce, etc.

If you don’t like a specific ingredient… Leave it out! – Don’t dismiss any of these incredible recipes simply because some of the ingredients don’t agree with you! If you see ingredients you don’t like, don’t be afraid to swap them for others or leave them out entirely! I assure you, it won’t ruin the recipe.

Food Sourcing – Should you always be eating 100% grass-fed beef and pasture-raised chicken?! Should you always be eating wild-caught fish?! In a perfect world, yes. But I’m a realist and this world ain’t perfect! Just do the best you can and don’t beat yourself up if you can’t source the highest quality animal proteins for each and every meal. To locate the highest quality meats in your area visit eatwild.com

Kitchen Tools – We aren’t all Rachel Ray, now are we?! If you don’t have a specific kitchen tool mentioned in a recipe, no worries! Just use something else. For instance, a blender instead of a food processor. A whisk or fork instead of an electric mixer. A dutch oven instead of a slow cooker, etc. etc. Remember, these recipes are no restrictions. Don’t write off an entire recipe simply because you don’t have a specific kitchen tool.

Add other My Keto Coach Approved Foods! – Is my cookbook missing some of your favorite My Keto Coach Approved Foods?! Throw them in! Add any and all My Keto Coach Approved Foods to any of these recipes in any creative way you can think of! Nothing is off-limits!

If you really take this advice to heart and start thinking outside of the box, you’ll be amazed at how much you can learn about cooking through just a few simple recipes. You’ll start to see how certain food items complement one another (or don’t!) and your fear of “messing up” a recipe will start to diminish.

The more you experiment, the more you’ll learn, and the easier cooking will be… for the rest of your life!

Time to get your hands (deliciously) dirty!

Breakfast



Smoked Salmon Breakfast Toasts
serves 2

ingredients

sweet potato toasts:
1 sweet potato, sliced lengthwise
3 tablespoons olive oil
1/2 teaspoon Redmond Sea Salt (plus a little reserved)
1/4 teaspoon black pepper (plus a little reserved)
1/2 teaspoon dried minced garlic (plus a little reserved)

toppings:
3/4 cup avocado, peeled, seed removed and sliced
4 ounces smoked salmon, sliced
4 eggs, poached or fried

directions

Preheat oven to 400 °F.

Arrange sweet potatoes on a baking sheet, drizzle with oil and season with salt, pepper, and garlic.

Roast for 12-15 minutes or until potatoes are tender and let cool to room temperature.

Top potato slices with avocado slices, smoked salmon, and eggs. Season with a little reserved sweet potato seasoning before serving.

Macronutrient Ratio:
61% Fat | 30% Protein | 9% Net Carbs



The perfect breakfast porridge
serves 2

ingredients

1 medium sweet potato, peeled and cooked
1/8 cup Kettle & Fire Chicken Bone Broth
1/4 teaspoon Redmond Sea Salt
1 tablespoon Kerrygold Pure Irish Butter
1 teaspoon garlic, peeled and minced
1/8 cup yellow onion, peeled and chopped
1 cup kale, chopped

toppings:

1/2 lb pasture-raised turkey sausage, no sugar added and cooked
4 eggs, poached or fried

directions

Blend cooked, warm sweet potato with broth, salt, and butter in a food processor until smooth. Keep warm until ready to serve.

Heat oil in a large skillet over medium-high heat and saute garlic, onion, and kale for 5 minutes or until kale is tender.

Spoon sweet potato porridge into a bowl and top with sautéed kale, cooked turkey sausage, and poached eggs before serving.

Macronutrient Ratio:
63% Fat | 27% Protein | 10% Net Carbs



Coconut carrot muffins
yield 12 muffins

ingredients

1/2 cup coconut flour
1 3/4 cups almond flour
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
2 tablespoons Pure Monk Fruit
1/4 cup coconut oil, melted 1/2 cup coconut milk
6 eggs
3/4 cup carrots, peeled and shredded
1/4 cup walnuts, chopped
1/2 teaspoon Redmond Sea Salt

glaze:
1/2 cup Perfect Paleo Powder Digest & Rest, Vanilla
1/4 cup coconut milk

garnish (optional):
chopped walnuts
shaved carrot

directions

Preheat oven to 400 °F.

In a bowl, using an electric mixer fitted with a paddle attachment combine coconut flour, almond flour, baking powder, cinnamon, monk fruit, and salt. Add coconut oil, coconut milk, eggs, carrots, and walnuts forming a thick batter.

Scoop batter into a paper cup lined muffin pan, filling 3/4 of the way full. Bake for 20 minutes or until muffins are golden brown and cooked thoroughly.

Check doneness by inserting a toothpick into the center of each muffin, if the toothpick comes out clean the muffins are done.

Let rest for 10 minutes. While muffins are resting, blend together protein powder and remaining coconut milk forming a thick glaze. Drizzle muffins with glaze before serving.

Macronutrient Ratio:
62% Fat | 27% Protein | 11% Net Carbs



The My Keto Coach® frittata
serves 4

ingredients

1 tablespoon Kerrygold Pure Irish salted butter, melted
6 slices pork bacon, cooked and chopped
1/4 cup yellow onion, peeled and minced
2 teaspoons garlic, peeled and minced
1/3 cup almond flour
2 cups mushrooms, chopped
3 cups fresh baby spinach, chopped
1/2 teaspoon Redmond Sea Salt
8 eggs, whisked
1 teaspoon baking powder

directions

Preheat oven to 350°F.

In a large bowl whisk together melted butter, bacon, onion, garlic, flour, mushrooms, spinach, salt, eggs, and baking powder until blended.

Lightly grease a pie pan with butter and pour in batter. Bake for 20-30 minutes or until quiche is thoroughly cooked and lightly golden brown. Slice and serve warm.

Macronutrient Ratio:
64% Fat | 29% Protein | 7% Net Carbs



Avocado ranch egg salad
serves 2

ingredients

egg salad:
6 eggs, hardboiled, peeled and chopped
1 tablespoon Primal Kitchen Mayo
1 tablespoon Primal Kitchen Mustard
1/4 teaspoon garlic powder
1 tablespoon chives, chopped
1 teaspoon lemon juice or lemon pepper
1/2 teaspoon Redmond Sea Salt
2 Julian Bakery Paleo Wraps (optional substitute: butter lettuce wraps)

optional toppings:
1 cup bibb lettuce
1/4 cup radish, thinly sliced
1/4 cup avocado, peeled and diced
1 tablespoon white wine vinegar

directions

In a medium bowl combine eggs, mayo, mustard, garlic powder, chives, dill, lemon juice, and salt until blended.

Spread egg salad on wraps and top with lettuce, radishes, and avocado. Drizzle each wrap with oil and vinegar before rolling and serving.

Pro Tip:
Swap out eggs for tuna or salmon for a delicious alternative!

Macronutrient Ratio:
64% Fat | 27% Protein | 9% Net Carbs

Lunch



Baja shrimp wraps
serves 2

ingredients

2 limes, juiced
2 teaspoons ground cumin
3 teaspoons fajita or taco seasoning (no sugar added)
2 tablespoons Primal Kitchen Avocado Oil
10 ounces large shrimp, peeled and cooked
4 romaine or bibb lettuce leaves

toppings:
1 cup coleslaw mix cabbage blend (red, green and carrots)
1/2 cup radish, peeled and sliced (optional)
1/8 cup red onion, peeled and sliced
1/2 cup cilantro, chopped
1/2 avocado, peeled and sliced
1 1/2 tablespoons fresh coconut, shredded (optional)
2 1/2 tablespoons Primal Kitchen Mayo

directions

In a medium bowl whisk together lime juice, fajita seasoning, and oil until blended. Reserve 3 tablespoons and toss the remaining marinade with the shrimp. Cover and refrigerate for 1 hour.

Heat a large skillet over medium-high heat. Sauté marinated shrimp in the marinade for 5-6 minutes or until shrimp are cooked thoroughly. Remove from the skillet and refrigerate until ready to serve.

Fill lettuce leaves with coleslaw mix, radish, onion, cilantro, avocado, and coconut. In a small bowl whisk together mayo and reserved marinade until smooth creating a salad dressing. The top wraps with shrimp and drizzle with salad dressing before serving.

Macronutrient Ratio:
64% Fat | 27% Protein | 9% Net Carbs



Tikka masala chicken & cauliflower rice
serves 2

ingredients

tikka masala chicken:
1 tablespoon ghee or Kerrygold Pure Irish Butter
2 teaspoons garlic, peeled and minced
1/4 cup yellow onion, peeled and chopped
1 teaspoon Redmond Sea Salt
1 1/2 tablespoons garam masala spice blend
2 teaspoons paprika
12 ounces chicken, cut into cubes
2 tablespoons almond flour
3/4 cup coconut milk

cauliflower rice:
1 tablespoon Kerrygold Pure Irish Butter
2 cups cauliflower, finely chopped or frozen ‘rice’
1/4 teaspoon Redmond Sea Salt

garnish:
2 tablespoons scallions, chopped

directions

Heat ghee in a large skillet over medium-high heat. Saute garlic, onion, salt, masala blend, and paprika for 2 minutes, stirring frequently to keep the garlic from burning.

Add chicken, almond flour, and coconut milk, bring to a simmer and reduce heat to medium-low.

Simmer for 12-15 minutes or until chicken is cooked and the sauce has thickened.

In a large skillet melt butter over medium-high heat. Saute cauliflower for 2-3 minutes or until just tender and warm, season with salt.

Serve tikka masala chicken over the cauliflower and garnish with chopped scallions.

Macronutrient Ratio:
63% Fat | 29% Protein | 8% Net Carbs



My Keto Coach® steak salad
serves 2

ingredients

chimichurri vinaigrette:
1/2 cup parsley
1/2 cup cilantro
1/8 cup olive oil
3 tablespoons red wine vinegar
3 garlic cloves, peeled 1 teaspoon cumin
1 teaspoon Redmond Sea Salt
1/2 lb. flank steak

arugula salad:
2 cups baby arugula
1/4 cup red onion, peeled and thinly sliced
1/2 cup radishes, thinly sliced
1/2 avocado, peeled and sliced

directions

Preheat grill to medium-high heat.

In a food processor blend together chimichurri vinaigrette ingredient until smooth. Rub steak in 3 tablespoons of chimichurri and grill for 4-5 minutes, flipping once, for medium-rare. Let rest for 5 minutes before serving.

Serve grilled steak topped with arugula, onion, radishes, and avocado and drizzled with remaining vinaigrette.

Macronutrient Ratio:
63% Fat | 29% Protein | 8% Net Carbs



Thai salmon salad
serves 2

ingredients

marinade:
1 lime, juiced
1 1/2 tablespoons rice vinegar
2 teaspoons Pure Monk Fruit
1 tablespoon coconut aminos
2 tablespoons olive oil
1 tablespoon olive oil
10 oz salmon fillet, split

arugula salad:
1/2 cup arugula, chopped
1/4 cup cilantro, chopped
1/8 cup mint, chopped
1/4 cup shallots, thinly sliced

directions

In a medium bowl whisk together lime juice, vinegar, monk fruit, coconut aminos, and olive oil until blended.

Divide marinade in half (one half for marinating salmon the other half for mango salad).

Marinate salmon in half of the marinade, cover, and refrigerate for 2-4 hours.

Heat 2 tablespoons oil in a large skillet over medium-high heat. Remove salmon from the marinade and
sear salmon for 6-7 minutes, flipping once or until golden brown and cooked.

In a medium bowl toss together mango, cilantro, mint, and shallots with remaining marinade. Serve salad chilled with seared salmon.

Macronutrient Ratio:
60% Fat | 30% Protein | 10% Net Carbs



My Keto Coach® chicken cordon bleu
serves 2

ingredients

pesto:
1 1/2 cups basil
2 tablespoons pine nuts
2 teaspoons garlic, peeled and chopped
1/4 cup olive oil
1/2 teaspoon Redmond Sea Salt

chicken:
2 chicken breasts, boneless and skinless
1 tablespoon Primal Kitchen Mustard
1/2 cup canned artichoke hearts, chopped
1 cup spinach, chopped 6 slices prosciutto
2 tablespoons Kerrygold Pure Irish Salted Butter

sweet potato side:
1 medium sweet potato, baked and split

directions

Preheat oven to 350°F.

Blend basil, pine nuts, garlic, oil, and salt in a food processor until smooth. Set Aside.

Sandwich chicken breasts in between two sheets of plastic wrap and pound flat with a mallet.

Spread chicken breasts with mustard and pesto and stuff with artichoke hearts, spinach, and prosciutto. Roll chicken breasts into a cylinder, sealing the stuffing inside and securing the seam with toothpicks or skewers.

In a large oven-proof skillet melt butter over medium-high heat. Sear chicken breast on all sides until golden brown (about 3-4 minutes). Cover skillet with foil and roast in the oven for 15-20 minutes or until chicken is cooked thoroughly.

Remove from the oven and let rest for 5 minutes. Remove toothpicks before slicing and serving.

Macronutrient Ratio:
61% Fat | 30% Protein | 9% Net Carbs

Dinner



Papa Nault’s meatloaf with sweet potato mash
serves 4

ingredients

meatloaf:
1/8 cup coconut oil, melted
3 slices bacon, chopped and cooked
2 teaspoons garlic, peeled and minced
1/8 cup yellow onion, peeled and minced
1/8 cup carrots, peeled and minced
1/8 cup celery, peeled and minced
2 teaspoons coconut aminos
1 tablespoon Primal Kitchen Mustard
1lb. ground beef
1 egg
1/3 cup almond flour
1teaspoon RedmondSea Salt
1/4 teaspoon pepper
1/4 cup Primal Kitchen Ketchup

sweet potato mash:
1 tablespoon Kerrygold Pure Irish Salted Butter
1 sweet potato, peeled and cooked

directions

Preheat oven to 350°F.

Combine coconut oil, bacon, garlic, onion, carrots, celery, coconut aminos, mustard, ground beef, egg, almond flour, salt, and pepper in a large bowl. Using your hands, mix until combined.

Line a baking sheet with parchment and mold meatloaf mix into a loaf. Bake for 30 minutes, remove from the oven and spread ketchup on top. Increase oven temperature to 425°F. Bake for 10 minutes or until meatloaf is cooked thoroughly and ketchup has caramelized slightly.

Let rest for 10 minutes before slicing and serving.

Place cooked, hot sweet potato in a food processor with butter and blend until smooth. Serve hot.

*My Keto Coach® tip: Sweet potato mash pairs well with many other My Keto Coach® recipes! Get creative!

Macronutrient Ratio:
63% Fat | 26% Protein | 11% Net Carbs



My Keto Coach® beef & broccoli
serves 2

ingredients

1/2 lb. beef sirloin, sliced
3 teaspoons arrowroot
1/8 cup coconut oil
4 garlic cloves, peeled and minced
1 teaspoon ginger, peeled and minced, or ground ginger
3 tablespoons coconut aminos
1/2 cup Kettle & Fire Beef Bone Broth
2 cups broccoli florets
3 tablespoons Kerrygold Pure Irish Butter
2 cups riced cauliflower

garnish:
2 teaspoons sesame seeds
1 tablespoon scallions

directions

In a medium bowl toss sliced beef with arrowroot to coat. Heat oil in a wok or extra-large skillet over high heat.

Sear steak until golden brown (about 5 minutes), reduce heat to medium and add garlic, ginger, coconut aminos, beef bone broth, and broccoli. Stir and simmer for 5 minutes until broccoli is tender and the sauce has thickened.

Melt butter in a large skillet and sauté cauliflower for 2-3 minutes or until just tender and warm.

Serve garlic beef and broccoli over cauliflower rice and garnish with sesame seeds and scallions.

Macronutrient Ratio:
60% Fat | 30% Protein | 10% Net Carbs



My Keto Coach® chicken piccata
serves 2

ingredients

chicken:
1 1/2 tablespoons olive oil
2 teaspoons smoked paprika
1 teaspoon Redmond Sea Salt
1/2 teaspoon garlic powder 1/2 teaspoon cumin
2 bone-in skin-on pasture-raised chicken thighs
1 bunch asparagus, ends trimmed

aioli (optional):
1/8 cup Primal Kitchen Mayo
1 tablespoon lemon juice 1 teaspoon capers

(optional)
1/2 cup green Spanish olives, sliced, halved or whole
4 slices serrano ham

directions

Preheat oven to 350°F.

Heat oil in a large oven-proof skillet over medium-high heat. In a small bowl mix together paprika, salt, garlic powder, and cumin. Coat chicken thighs with seasoning and sear chicken for 5-6 minutes or until golden brown.

Remove chicken from the pan, reduce heat to low, and add asparagus. Return chicken to the pan, cover with foil and roast for 12-15 minutes or until chicken is thoroughly cooked and asparagus is tender.

While chicken is cooking, whisk together mayo, lemon juice, and capers in a small bowl until combined.

Serve chicken with aioli, olives, and serrano ham (optional).

Macronutrient Ratio:
64% Fat | 29% Protein | 7% Net Carbs



Slow-cooked My Keto Coach® roast
serves 4

ingredients

1 tablespoon coconut oil
4 slices bacon, chopped
1 lb. grass-fed beef roast
1/4 cup celery, chopped
1/4 cup yellow onion, peeled and chopped
1/2 cup carrots, peeled and chopped
1 cup red wine
2 cups Kettle & Fire Bone Broth
2 cups mushrooms, halved
1 1/2 teaspoon Redmond Sea Salt
2 teaspoons arrowroot (dissolved in 1/4 cup cold water)

garnish:
2 tablespoons flat-leaf parsley, chopped

directions

Heat oil in a programmable slow cooker or Instant Pot in saute mode. Add bacon to the oil and cook until crisp. Strain out the bacon and drain on a paper towel.

Sear beef on all sides until dark brown. Change the mode to slow cook, set for 5 hours, and add bacon, celery, onions, carrots, wine, broth, mushrooms, and salt.

After 5 hours, remove the lid, stir and check beef for fork-tender doneness (if not, continue slow cooking for 1 hour).

Stir in arrowroot mixture to thicken the broth slightly.

Serve warm and garnish with parsley.

Macronutrient Ratio:
62% Fat | 29% Protein | 9% Net Carbs



Dry rubber steak & potatoes with cabbage
serves 4

ingredients

steak:
1 tablespoon olive oil
2 tablespoons black pepper
1 1/2 teaspoon Redmond Sea Salt
1 teaspoon ground coriander
1 teaspoon mustard powder
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder 1/2 lb. strip steak

cabbage and sweet potatoes:
1 1/2 cups green cabbage, chopped
1/4 cup sweet potatoes, peeled and cubed
2 tablespoons ghee or Kerrygold Pure Irish Butter
1/2 cup Kettle & Fire Beef Bone Broth

directions

Preheat oven to 350°F.

Heat oil in a large oven-proof skillet over medium-high heat. In a small bowl combine pepper, salt, coriander, mustard powder, paprika, garlic, and onion.

Coat steak with seasoning mix and sear in hot oil for 2-3 minutes or until browned. Remove steak from the pan and turn the heat to low.

Add cabbage, sweet potatoes, butter, and broth to the pan, stir and place steak on top. Cover pan with foil and roast in the oven for 10 minutes or until cabbage and potatoes are tender.

Let steak rest for 5 minutes before slicing. Serve steak slices on top of the cabbage and sweet potatoes.

Macronutrient Ratio:
62% Fat | 29% Protein | 9% Net Carbs

Dessert



Avocado ice cream
serves 4

ingredients

1 large avocado
1/4 cup water
1/2 cup canned, unsweetened, full fat coconut milk
1/2 cup Perfect Paleo Powder Digest & Rest, Vanilla
1/4 teaspoon Redmond Sea Salt (or more, to taste)
2 tablespoons Pure Monk Fruit

optional:
1/4 cup raw cacao powder

Use Perfect Paleo Powder, Cacao instead of Vanilla

Add toppings like dark chocolate chips, walnuts, or macadamia nuts

directions

Combine avocados, protein powder, coconut milk, and monk fruit in a food processor. Blend until smooth.

Scrape mixture into a container, cover, and freeze overnight or until firm. Scoop and serve.

Macronutrient Ratio:
60% Fat | 25% Protein | 15% Net Carbs



Carrot cake bites
yield 2 dozen bites

ingredients

1 large egg
1/2 teaspoon Redmond Sea Salt
1/2 teaspoon cinnamon
1 cup almond flour
1/4 cup coconut flour
1/4 cup coconut milk
1 1/2 teaspoons pumpkin pie spice
1/4 cup coconut oil, melted 1 tablespoon Pure Monk Fruit
1/4 cup carrot, peeled and shredded
1/2 cup walnuts, chopped
3 tablespoons Perfect Paleo Powder Digest & Rest, Vanilla

toppings:
1/2 cup unsweetened shredded coconut, toasted

directions

Preheat oven to 400 degrees.

In a large bowl stir together egg, almond flour, coconut flour, coconut milk, pumpkin pie spice, coconut oil, monk fruit, carrots, walnuts, cinnamon, sea salt, and protein powder until thoroughly mixed.

Portion mixture, using a tablespoon and roll into balls.

Roll balls in toasted coconut. Place coated bites on a cookie sheet and bake for 12 minutes at 400 degrees.

Macronutrient Ratio:
59% Fat | 31% Protein | 10% Net Carbs



My Keto Coach® kids fudgesicles
yields 6

ingredients

1 1/2 cups coconut milk
1/4 cup unsweetened dark cocoa powder
1/4 cup coconut oil, melted
2 tablespoons Pure Monk Fruit
1/4 teaspoon Redmond Sea Salt
1/2 cup Perfect Paleo Powder Digest & Rest, Vanilla

directions

Combine coconut milk, cocoa powder, coconut oil, stevia and protein powder in a blender and blend until smooth.

Pour mixture into prepared popsicle molds and freeze until firm.

The Perfect KETO Cookbook Redesigned.pdf

Macronutrient Ratio:
61% Fat | 26% Protein | 13% Net Carbs



My Keto Coach® chocolate mousse
serves 4

ingredients

2 avocados, peeled and seeds removed
1/8 cup coconut milk
1/4 cup unsweetened dark cocoa powder
4 tablespoons Perfect Paleo Powder Digest & Rest, Vanilla
1/8 teaspoon Redmond Sea Salt
2 tablespoons Pure Monk Fruit

toppings (optional):
3 tablespoon unsweetened coconut, shredded
dark chocolate chips walnuts, chopped

directions

Combine avocado, coconut oil, cocoa powder, monk fruit powder, and protein powder in a food processor and blend until smooth.

Pro Tip:
Pipe mousse into decorative bowls or glasses and top with shredded coconut before serving.

Macronutrient Ratio:
61% Fat | 28% Protein | 11% Net Carbs



My Keto Coach® pumpkin pie
yields 6 bars

ingredients

crust:
1 cup almond flour
3 tablespoons Kerrygold Pure Irish Salted Butter, melted

filling:
4 eggs
1 cup sweet potato, peeled, cooked and pureed
1 cup carrots, peeled, cooked and pureed
1 teaspoon pumpkin pie spice
2 tablespoons Pure Monk Fruit 4 tablespoons coconut oil, melted
3 tablespoons Perfect Paleo Powder Digest & Rest, Vanilla
2 teaspoons baking powder
1/2 teaspoon Redmond Sea Salt

topping:
4 egg whites
1/2 tablespoon Pure Monk Fruit
1/2 teaspoon pure vanilla extract
1/2 teaspoon cream of tartar

directions

Preheat oven to 350°F.

In a medium bowl combine flour with butter until thoroughly mixed. Press mixture into a pie pan. Bake for 12 minutes.

Whisk together eggs, sweet potato, carrots, pumpkin pie spice, monk fruit, coconut oil, protein powder, salt, and baking powder until smooth. Pour batter on top of half-baked almond crust and bake for 35-40 minutes or until firm. Let cool completely (about 1 hour).

Using a whisk, blender, or handheld beater, beat egg whites with monk fruit and cream of tartar forming until the desired frosting consistency is reached.

Preheat oven broiler on high. Pipe or pour egg white meringue on top of pumpkin pie.

Broil on high for 3-6 minutes or until meringue is lightly golden. Let rest for 10 minutes before serving.

Optional: cut into 6 rectangular bars

Macronutrient Ratio:
61% Fat | 26% Protein | 13% Net Carbs

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