Keto

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 18 minutes
Servings: 4

Ingredients:

3 eggs
3 egg whites
½ cup unsweetened almond milk
½ teaspoon sea salt
â…› teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 zucchini, chopped
8 cherry tomatoes, halved
¼ cup (about 2 ounces) grated Parmesan cheese

Directions:

Heat the oven’s broiler to high, adjusting the oven rack to the center position.

In a small bowl, whisk the eggs, egg whites, almond milk, sea salt, and
pepper. Set aside.

In a 12-inch ovenproof skillet over medium-high heat, heat the olive oil until
it shimmers.

Add the zucchini and tomatoes and cook for 5 minutes, stirring occasionally.

Pour the egg mixture over the vegetables and cook for about 4 minutes
without stirring until the eggs set around the edges.

Using a silicone spatula, pull the set eggs away from the edges of the pan.

Tilt the pan in all directions to allow the unset eggs to fill the spaces along
the edges.

Continue to cook for about 4 minutes more without stirring until
the edges set again.

Sprinkle the eggs with the Parmesan.

Transfer the pan to the broiler.

Cook for
3 to 5 minutes until the cheese melts and the eggs are puffy.

Cut into wedges
to serve.

Nutrition:

Calories: 223;
Protein: 14g;
Total Carbohydrates: 13g;
Sugars: 8g;
Fiber: 4g;
Total Fat: 4g;
Saturated Fat: 4g;
Cholesterol: 133mg;
Sodium: 476mg

Difficulty Level: 2/5
Preparation time: 20 minutes
Cooking time: 10 minutes
Servings: 6

Ingredients:

1½ cups unsweetened almond milk
2 eggs, beaten
2 egg whites, beaten
1 teaspoon vanilla extract
Zest of 1 orange
Juice of 1 orange
1 teaspoon ground nutmeg
6 light whole-wheat bread slices
Nonstick cooking spray

Directions:

In a small bowl, whisk the almond milk, eggs, egg whites, vanilla, orange
zest and juice, and nutmeg.

Arrange the bread in a single layer in a 9-by-13-inch baking dish. Pour the
milk and egg mixture over the top.

Allow the bread to soak for about 10
minutes, turning once.

Spray a nonstick skillet with cooking spray and heat over medium-high heat.

Working in batches, add the bread and cook for about 5 minutes per side until
the custard sets.

Nutrition:

Per Serving (1 slice)
Calories: 223;
Protein: 8g;
Total Carbohydrates: 15g;
Sugars: 6g;
Fiber: 5g;
Total Fat: 21g;
Saturated Fat: 13g;
Cholesterol: 55mg;
Sodium: 126mg

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6

Ingredients:

2 tsp salt
2 tbsp Bavarian seasoning
½ cup lightly packed fresh mint leaves
½ cup fresh lemon juice
½ cup roasted and shelled pistachios, roughly chopped
6 oz dried cranberries
4 bacon strips, cooked to a crisp (keep rendered fat) and chopped to bits
1/3 cup extra virgin olive oil (use rendered fat from bacon to reach ½ cup)
2 lbs. Brussels sprouts, cleaned and trimmed of large stem pieces

Directions:

Shred Brussels sprouts in a food processor. Transfer into a large salad bowl.

In a small bowl mix salt, Bavarian seasoning, mint and lemon juice.

Then slowly add oil while whisking continuously and vigorously.

Add more
seasoning to taste if needed.

Pour half of dressing into the salad bowl, toss to mix and add more if
needed.

Top salad with bacon pieces, dried cranberries and pistachios before serving.

Nutrition:

Calories per Serving: 343.8;
Carbohydrates: 38.7g;
Protein: 9.7g;
Fat: 20.0g

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4

Ingredients

1 tablespoon Vegetable Oil
½ teaspoon Black Pepper
½ teaspoon Salt
½ cup Bread Crumbs
½ cup Cornmeal
1 cup All-purpose Flour
½ cup Milk
2 Eggs
4 Green Tomatoes

Directions

Pour the vegetable oil into a large pan and begin to heat it up into a medium
heat.

While the oil heats, you will want to prepare your tomatoes by slicing them
into half inch thick pieces.

Be sure to throw the ends out as you will have no need for them.

In a bowl,
mix together the milk and the eggs.

Place your flour onto a plate and line up with the bowl that is holding the
milk and eggs.

On a third plate, mix together your breadcrumbs, cornmeal, pepper, and salt.

Now that these are prepared, dip your tomato pieces in the liquid mixture, the
flour, and then the breadcrumb mixture.

Be sure to coat the tomatoes before
tossing them into the vegetable oil.

Fry the tomatoes for five minutes on either side or until golden brown.

Portion them out and enjoy as a side dish or a nice, healthy snack!

Nutrition:

Calories per Serving: 298;
Carbs: 61.1g;
Protein: 7.4g;
Fat: 5.0g

Difficulty Level: 2/5
Preparation time: 5 minutes
Cooking time: 12 minutes
Servings: 2

Ingredients:

2 tbsp yellow mustard
2 tbsp softened butter
1 baguette or ciabatta roll
Ground pepper and salt
2 thin slices of minute steaks
2 large onions peeled and sliced
2 tbsp olive oil

Directions:

On a heated skillet pour half of the oil and cook onions until browned and
translucent, around ten minutes.

Season steak with salt and pepper.

Then, gather thee onions on one end of the
skillet and pour in the remaining oil as you pan fry the seasoned steak on high
heat.

Cooking each side for at least 45 seconds and remove from fire and set aside.

Halve your bread lengthwise and arrange the steaks topped by onions and
cover with the other bread half.

Grill your sandwich in a Panini pan for at
least 3 minutes.

Serve with your favorite condiment.

Nutrition:

Calories per Serving: 529;
Carbohydrates: 27.7g;
Protein: 14.0g;
Fat: 41.8g

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4

Ingredients:

½ cup soft goat cheese
4 Kaiser rolls 2-oz
¼ tsp freshly ground black pepper
¼ tsp salt
1/3 cup chopped basil
Cooking spray
4 big Portobello mushroom caps
1 yellow bell pepper, cut in half and seeded
1 red bell pepper, cut in half and seeded
1 garlic clove, minced
1 tbsp olive oil
¼ cup balsamic vinegar

Directions:

In a large bowl, mix garlic, olive oil and balsamic vinegar.

Add mushroom
and bell peppers.

Gently mix to coat.

Remove veggies from vinegar and
discard vinegar mixture.

Coat with cooking spray a grill rack and the grill preheated to medium high
fire.

Place mushrooms and bell peppers on the grill and grill for 4 minutes per side.

Remove from grill and let cool a bit.

Into thin strips, cut the bell peppers.

In a small bowl, combine black pepper, salt, basil and sliced bell peppers.

Horizontally, cut the Kaiser rolls and evenly spread cheese on the cut side.

Arrange 1 Portobello per roll, top with 1/3 bell pepper mixture and cover
with the other half of the roll.

Grill the rolls as you press down on them to create a Panini like line on the
bread.

Grill until bread is toasted.

Nutrition:

Calories per Serving: 317;
Carbohydrates: 41.7g;
Protein: 14.0g;
Fat: 10.5g

Difficulty Level: 2/5
Preparation time: 5 minutes
Cooking Time: 20 minutes
Servings: 4

Ingredients:

4 slices mozzarella cheese
½ lb. thinly sliced roast beef deli
¼ cup basil pesto
2 tbsp softened butter
8 slices, ½-inch thick Italian bread

Directions:

Spread the butter on one side of four of the bread slices, then top with pesto
and evenly spread.

Top with beef, then cheese slices and cover with the un-buttered bread slice.

Place on a Panini pan and grill until crispy.

Serve and enjoy.

Nutrition:

Calories per Serving: 248;
Carbohydrates: 2.5g;
Protein: 23.3g;
Fat: 15.8g

Difficulty Level: 2/5
Preparation Time: 15 minutes
Cooking time: 15 minutes
Servings: 4

Ingredients:

4 pita breads
2 eggs, whisked
4 oz. ham, chopped
1 tablespoon olive oil
¼ teaspoon salt
4 oz. Parmesan, grated
1 cup water

Directions:

Rub the pitas with the olive oil. Place them in ramekins and put them on the
trivet.

Combine the whisked eggs, ham, salt, and grated cheese in the mixing bowl.

Pour the egg mixture into the ramekins with pita and transfer the trivet into
the instant pot.

Pour the water into the bottom of the Instant Pot bowl.

Close the lid and cook the pitas for 15 minutes on High pressure.

Do a natural pressure release and serve the breakfast!

Nutrition:

Calories 199,
Fat 15.1,
Fiber 2,
Carbohydrates 45.4,
Protein 22.6

Difficulty Level: 3/5
Preparation time: 5 minutes
Cooking time: 10 minutes
Serves: 4

Ingredients:

3/4 lb fresh shelling beans, shelled
3/4 lb fresh peas (such as English peas, edamame, etc.), shelled
1 lb pole beans, preferably assorted (such as purple wax, Romano, and
yellow)
6 young pea shoots
1/2 tsp. ground sumac
1 1/2 Tbsp. extra virgin olive oil
Sea salt
For the Zesty Thyme Yogurt Sauce:
1/4 cup Greek yogurt
1 1/2 Tbsp. fresh thyme leaves
1 garlic clove, grated
1/2 lemon, juiced and zested
Cayenne
Sea salt

Directions:

Combine all the ingredients for the yogurt sauce in a bowl, then season to
taste with salt and cayenne.

Cover the bowl and refrigerate until ready to
serve.

Prepare a bowl of ice water and set aside.

Boil some salted water in a saucepan, then add the fresh beans and peas.

Boil
for 2 minutes, or until tender, then remove immediately with a metal mesh
strainer and plunge into the ice water to prevent them from being soggy.

Blot the peas and beans dry using paper towels, then place in a large bowl
and set aside.

Refill the bowl of ice water.

Boil the salted water in the saucepan again, then add the pole beans and cook
for 2 minutes or until almost tender.

Remove immediately with a metal mesh
strainer and plunge into the ice water to prevent them from being soggy.

Blot the pole beans dry using paper towels, then add to the bowl of peas and
beans.

Toss everything to combine.

Drizzle the olive oil over the peas and beans, then season with salt and
sumac.

Toss well to combine, then add the yogurt sauce on top.

Garnish with
pea shoots and thyme, then serve right away.

Nutrition:

Calories 153,
Fat 0.5 g,
Carbohydrates 39.1 g,
Sugar 25.7 g,
Protein 1.2 g,
Cholesterol 0 mg

Difficulty Level: 2/5
Preparation time: 5 minutes
Cooking time: 10 minutes
Serves: 4

Ingredients:

3/4 lb cauliflower, chopped
1/2 Tbsp. ground toasted cumin seeds
1 garlic clove, grated
2 Tbsp. crumbled feta cheese
1 1/2 Tbsp. freshly squeezed lemon juice
1 Tbsp. chopped fresh flat leaf parsley
Chili flakes
Sweet smoked paprika
Sea salt
Canola oil

Directions:

Place a skillet over high flame and heat just enough canola oil to cover the
bottom.

Allow the oil to smoke slightly, then add the chopped cauliflower and stir fry
for about 2 minutes or until browned and crisp.

Season with salt.

Reduce to medium flame as you continue to stir fry the cauliflower.

Sprinkle
in the cumin, lemon juice, grated garlic, and a dash of chili flakes, then stir
well to combine.
Transfer the cauliflower to a platter, then top with feta, parsley, and a dash of
paprika.

Serve right away.

Nutrition:

Calories 300,
Fat 19.3 g,
Carbohydrates 30.6 g,
Sugar 8.8 g,
Protein 3.4 g,
Cholesterol 0 mg