THE KETO DIET BOOK - 6th Edition, 2021

DINNER

101

DINNER

Chicken and mushroom stir-fry with
bok choy, carrots and black beans

Prep and cook time: 20 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

3 tbsp coconut oil 1 Melt 2 tbsp coconut oil in a wok 1 minute, cover with a lid, and
set over a high heat until hot. cook over a reduced heat until all
2 large chicken breasts, the vegetables are just tender and
boneless and skinless, diced 2 Season the chicken with salt the chicken is cooked through,
and pepper. Add to the wok about 2 minutes.
4 large carrots, peeled and stir-fry until starting to colour,
and cut into thin batons 3-4 minutes. 5 Once ready, season to taste
with coconut aminos and
150g | 5oz | 2 cups 3 Add the carrots, mushrooms, some more pepper.
mixed exotic mushrooms, red pepper and a pinch of
brushed clean, large salt. Continue to stir-fry for 2-3 6 Divide between plates
mushrooms halved minutes until the mushrooms start and serve immediately for
to soften. best results.
1 red pepper, cored,
seeded and thinly sliced 4 Add the bok choy, mangetout
and black beans. Stir-fry for
4 bok choy, roughly sliced

250g | 9oz | 2 cups
mangetout

150g | 5oz | 3/4 cup
canned fermented black
beans, drained

2-3 tbsp coconut aminos

Salt

Freshly ground
black pepper

TIP

Fermented black beans are
available from good oriental
or ethnic food stores.

NUTRITIONAL
INFORMATION

Calories 401......................................................
Protein 41.4g..................................................
Carbs 26.5g.......................................................
Sugars 7.5g.........................................................
Fat 14.9g.....................................................................
Saturated fat 9.7g...........................
Fibre 6.7g...............................................................
Sodium 901mg.........................................

102

DINNER

103

DINNER

Gratinated salmon fillet with tarragon
on a tomato and cucumber medley

Prep and cook time: 30 min • Difficulty: Medium • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

1 small cucumber 1 Peel the cucumber at even 6 Place the cucumber and
intervals, leaving some of the tomato medley under the
2 vine tomatoes, cored skin intact. Cut into slices. grill. Grill until the tomato and
and sliced cucumber slices are wilted and
2 Arrange the cucumber and wrinkled at the edges.
4 tbsp extra-virgin olive oil tomato slices in a heatproof
ceramic or cast-iron dish, 7 Carefully remove the dish, and
2 large skinless salmon overlapping them. Spoon over the sit the salmon fillet on top of
fillets, ~250g each, extra-virgin olive oil and season the medley. Return to the grill for
pin-boned with salt and pepper. about 2 minutes until the fish is
gratinéed and the pine nuts are
2 tbsp olive oil 3 Preheat the grill to a golden-brown.
moderately hot temperature.
3 tbsp mayonnaise Rub the salmon fillets with 8 Carefully remove from the grill
olive oil, and season with salt and sprinkle the salmon with
2 tsp Dijon mustard and pepper. chopped tarragon. Serve with
tarragon sprigs as a garnish.
2 tbsp nutritional yeast 4 Arrange on a grilling tray and
grill until the flesh is firm to
2 tbsp pine nuts, chopped the touch with a slight spring; the
flesh should be turning opaque.
2 tbsp tarragon, chopped, Remove and set aside to cool.
plus sprigs to garnish

Salt

Freshly ground
black pepper

5 Stir together the mayonnaise
and Dijon mustard in a small
bowl. Slather over the salmon
fillets. Top with the nutritional
yeast and pine nuts.

NUTRITIONAL
INFORMATION

Calories 470....................................................
Protein 28.5g................................................
Carbs 6.5g.............................................................
Sugars 2.1g...........................................................
Fat 36.6g...................................................................
Saturated fat 4.9g..........................
Fibre 1.9g.................................................................
Sodium 673mg........................................

104

DINNER

105

DESSERT

108 Coconut ice cream 110

110 Strawberry-yoghurt

ice cream pops

112 Stack of healthy raw cashew

butter chocolate cups

114 Mint ice cream with

chocolate chips

116 Chia seed pudding

with berries

“The keto diet doesn’t
mean you can’t enjoy
sweet treats – just be
creative and opt for
healthier puddings”

114 108

106

116
112

107

DESSERT

Coconut ice cream

Prep and cook time: 35 min • Freezing time: 4 h • Difficulty: Easy
Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD 6 Transfer to an ice cream
machine and churn according
400ml | 14 fl oz | 12/3 cups 1 Combine the coconut milk, to the manufacturer’s instructions
coconut milk, full fat erythritol, vanilla extract and until set and softly frozen, about
salt in a heavy-based saucepan. 15-20 minutes.
140g | 5oz | 2/3 cup
erythritol 2 Cook over a medium heat, 7 Transfer to a freezable
whisking frequently, until the container. Cover and freeze for
2 tsp vanilla extract erythritol has dissolved. at least 4 hours.

1 pinch salt 3 Gradually whisk in the 8 When ready to serve, remove
arrowroot mixture and from the freezer and let stand
3/4 tsp arrowroot, dissolved continue to simmer until smooth, for 5 minutes before scooping
in 1 tbsp water 2-3 minutes. and serving.

2 tbsp coconut rum 4 Pass through a fine sieve into
or coconut liqueur a bowl. Cover the surface
with a sheet of clingfilm and let
500ml | 18 fl oz | 2 cups the mixture cool completely; it
whipping cream will thicken.

5 Whip the cream with the
coconut rum in a mixing bowl
until softly peaked. Fold in the
vanilla and coconut milk mixture
until evenly combined.

NUTRITIONAL
INFORMATION

Calories 293.....................................................
Protein 4.9g.....................................................
Carbs 38.9g.......................................................
Sugars 5.5g........................................................
Fat 23.7g....................................................................
Saturated fat 18.9g.......................
Fibre 29.8g.........................................................
Sodium 115mg............................................

108

DESSERT

109

DESSERT

Strawberry-yoghurt
ice cream pops

Prep and cook time: 30 min • Freezing time: 4 h • Difficulty: Easy
Servings: 6 • Can be frozen ✔

INGREDIENTS METHOD

450g | 16oz | 3 cups 1 Let the strawberries thaw for
frozen strawberries 15 minutes.

250g | 9oz | 1 cup 2 Purée with the remaining
plain Greek yoghurt ingredients in a food
processor or blender until smooth.
120ml | 4 fl oz | 1/2 cup
double cream 3 Divide between a six-hole ice
lolly mould. Freeze for 1 hour.
1 tsp vanilla extract
4 Remove from the freezer and
6 wooden lolly sticks gently push lolly sticks into
the semi-frozen ice cream pops.
Return to the freezer for another
2-3 hours until solid.

5 Once solid, remove from
freezer and let stand for 5-10
minutes before serving.

NUTRITIONAL
INFORMATION

Calories 142.......................................................
Protein 2.3g......................................................
Carbs 10.0g........................................................
Sugars 6.4g.......................................................
Fat 10.7g.....................................................................
Saturated fat 6.6g..........................
Fibre 1.6g.................................................................
Sodium 35mg.............................................

110

DESSERT

111

DESSERT

Stack of healthy raw cashew
butter chocolate cups

Prep and cook time: 15 min • Chilling time: 2 h • Difficulty: Easy • Servings: 12
Cannot be frozen ✘

INGREDIENTS METHOD

75g | 21/2oz | 1/3 cup 1 Line 12 holes of a mini
coconut oil, melted cupcake tin with mini paper
cupcake cases.
80g | 3oz | 3/4 cup
raw cocoa powder 2 Stir together the coconut oil,
cocoa powder and erythritol in
4 tbsp erythritol a mixing bowl until smooth.

80g | 3oz | 1/3 cup 3 Stir together the cashew
raw cashew butter butter, hot water, vanilla
extract, salt and mixed seeds in a
1 1/2 tbsp hot water small mixing bowl.

1 tsp vanilla extract 4 Divide between the lined
paper cupcake cases,
1 pinch salt spreading them out evenly with
the back of a damp teaspoon.
3 tbsp mixed seeds e.g. Top with the cocoa mixture,
black poppy and white smoothing the tops flat.
sesame seeds
5 Cover and chill for 2 hours
until set. Let stand briefly at
room temperature before serving.

NUTRITIONAL
INFORMATION

Calories 126.......................................................
Protein 2.9g......................................................
Carbs 9.8g.............................................................
Sugars 0.1g..........................................................
Fat 9.8g.........................................................................
Saturated fat 5.6g...........................
Fibre 7.2g................................................................
Sodium 19mg...............................................

112

DESSERT

113

DESSERT

Mint ice cream with chocolate chips

Prep and cook time: 35 min • Freezing time: 4 h • Difficulty: Easy
Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD 6 Transfer to an ice cream
machine, add the chopped
400ml | 14 fl oz | 12/3 cups 1 Combine the coconut milk, chocolate chips, and churn
coconut milk, full fat erythritol, vanilla extract, according to the manufacturer’s
peppermint extract and salt in a instructions until set and softly
140g | 5oz | 2/3 cup heavy-based saucepan. frozen, about 15-20 minutes.
erythritol
2 Cook over a medium heat, 7 Transfer to a freezable
11/2 tsp vanilla extract whisking frequently, until the container. Cover and freeze for
erythritol has dissolved. at least 4 hours.
21/2 tsp peppermint extract
3 Gradually whisk in the 8 When ready to serve, remove
1 pinch salt arrowroot mixture and from the freezer and let stand
continue to simmer until smooth, for 5 minutes before scooping
3/4 tsp arrowroot, dissolved 2-3 minutes. and serving.
in 1 tbsp water
4 Pass through a fine sieve into
500ml | 18 fl oz | 2 cups a bowl. Cover the surface
whipping cream with a sheet of clingfilm and let
the mixture cool completely; it
100g | 31/2 oz | 1/2 cup will thicken.
sugar-free chocolate chips,
e.g. stevia-sweetened, 5 Whip the cream in a mixing
finely chopped bowl until softly peaked. Fold
in the minty coconut milk mixture
TIP until evenly combined.

You can add a drop or
two of natural green food
colouring if desired in
step 6.

NUTRITIONAL
INFORMATION

Calories 332.....................................................
Protein 5.0g.....................................................
Carbs 42.9g.......................................................
Sugars 5.5g........................................................
Fat 25.9g...................................................................
Saturated fat 20.1g.......................
Fibre 29.9g.........................................................
Sodium 137mg..........................................

114

DESSERT

115

DESSERT

Chia seed pudding with berries

Prep and cook time: 10 min • Standing time: 30 min • Chilling time: 8 h
Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

600ml | 21 fl oz | 21/2 cups 1 Whisk together the coconut
coconut milk, full fat milk, coconut milk yogurt and
erythritol in a mixing bowl until
400g | 14oz | 13/4 cups the erythritol has dissolved.
coconut milk yoghurt,
stirred 2 Add the chia seeds, whisk
again, and leave to stand for
2 tbsp erythritol 30 minutes.

120g | 4oz | 3/4 cup 3 After the chia pudding has
chia seeds stood for 30 minutes, give it a
quick stir. Divide between serving
3 tbsp raspberries glasses, cover with clingfilm, and
chill overnight.
2 tbsp blackberries
4 When ready to serve, top with
a mixture of the berries.

NUTRITIONAL
INFORMATION

Calories 383....................................................
Protein 10.5g..................................................
Carbs 21.2g..........................................................
Sugars 1.6g..........................................................
Fat 33.7g....................................................................
Saturated fat 23.5g.....................
Fibre 18.5g...........................................................
Sodium 79mg.............................................

116

DESSERT

117

SNACKS

120 Turkey, grilled courgette

and mozzarella bites

122 Mini aubergine pizzas

without a base

124 Beetroot hummus

126 Low-carb sesame seed

crackers with sunflower
seeds and pumpkin seeds

“Being organised and 120
preparing simple,
tasty snacks means
you’re less likely to
make bad choices”

122

118

126

124

119

SNACKS

Turkey, grilled courgette
and mozzarella bites

Prep and cook time: 20 min • Difficulty: Easy • Servings: 4 (or for 12 bites)
Cannot be frozen ✘

INGREDIENTS METHOD

2 large turkey breast 1 Preheat the grill to hot. Line a 5 Return to the grill for 2-3
escalopes, ~500g, trimmed grilling or rimmed baking tray minutes until the courgette
with aluminium foil. is softened. Top with bocconcini,
2 medium courgettes, cut skewering them to the turkey and
into 1cm | 0.5” thick discs 2 Cut the turkey escalopes courgette with a toothpick.
into 12 evenly sized portions.
12 bocconcini, mini Arrange on the grilling tray and 6 Season with red chilli flakes
mozzarella balls, drained brush with olive oil. Season with and some salt and pepper.
salt and pepper. Return to the grill for 2-3 minutes
Red chilli flakes until just melted.
3 Grill for 5-6 minutes,
2 tbsp olive oil turning once, until almost 7 Remove from the grill and let
cooked through. cool briefly before serving
12 wooden toothpicks with a garnish of mixed leaf salad
4 Remove from the grill and top and some more red chilli flakes.
Mixed leaf salad, to serve with a courgette slice and a
little more salt and pepper.
Salt

Freshly ground
black pepper

NUTRITIONAL
INFORMATION

Calories 113.........................................................
Protein 12.7g...................................................
Carbs 0.3g............................................................
Sugars 0.1g..........................................................
Fat 4.8g........................................................................
Saturated fat 0.9g..........................
Fibre 0.1g.................................................................
Sodium 273mg........................................

120

SNACKS

121

SNACKS

Mini aubergine pizzas without a base

Prep and cook time: 30 min • Difficulty: Easy • Servings: 4 (or for 12 bites)
Cannot be frozen ✘

INGREDIENTS METHOD

2 large aubergines, cut into 1 Salt both sides of the 5 Arrange the aubergine
at least 12 0.75cm | 0.333” aubergine slices and arrange between two rimmed baking
thick discs in a single layer on sheets of trays and brush with olive oil.
kitchen paper to drain as you
1 tbsp olive oil, plus extra prepare the sauce. 6 Grill for 2-3 minutes until just
for brushing and drizzling tender. Remove from the grill
2 Heat the olive oil in a small and spread their tops with the
1 garlic clove, minced saucepan set over a tomato sauce.
medium heat until hot. Add the
200g | 7oz | 1 cup garlic and fry for 20-30 seconds 7 Top with a slice of mozzarella
tomato passata until fragrant. and some salt and pepper.

1/2 tsp dried basil 3 Stir in the tomato passata, 8 Return to the grill for 3-4
dried herbs, and some salt and minutes until the cheese is
1/2 tsp dried oregano pepper to taste. Bring to a simmer golden-brown and bubbling.
and cook until thickened and
250g | 9oz fresh starting to dry out, 5-6 minutes. 9 Remove from the grill and let
mozzarella, drained and Set aside. cool briefly before serving
cut into 12 small slices with a garnish of basil leaves.
4 Preheat the grill to hot. Wipe
1 small bunch basil, away any water and excess
leaves only salt from the aubergine slices with
more kitchen paper.
Salt

Freshly ground
black pepper

NUTRITIONAL
INFORMATION

Calories 121.........................................................
Protein 5.9g......................................................
Carbs 6.8g............................................................
Sugars 4.1g..........................................................
Fat 8.2g.........................................................................
Saturated fat 3.2g...........................
Fibre 2.3g...............................................................
Sodium 290mg.......................................

122

SNACKS

123

SNACKS

Beetroot hummus

Prep and cook time: 1 h 20 min • Chilling time: 2 h • Difficulty: Easy • Servings: 4
Cannot be frozen ✘

INGREDIENTS METHOD

2 large beetroot, scrubbed 1 Preheat the oven to 190°C 5 Add the remaining ingredients
(170°C fan) | 375°F | gas 5. and pulse until mostly smooth;
1/2 lemon, juice and zest, there should still be some texture.
finely grated 2 Wrap the beetroot in sheets of Season to taste with more salt
aluminium foil and place on a and pepper as needed.
1 large garlic clove, minced baking tray. Roast for about 1 hour
until tender to the tip of a knife. 6 Scrape into a bowl, cover and
2 tbsp tahini chill for 1 hour.
3 Remove from the oven and
1/2 tsp salt chill in the fridge until cool 7 When ready to serve, garnish
1/4 tsp freshly ground to the touch, about 1 hour. with chopped parsley on top.
black pepper
4 Once cool, peel and dice
4 tbsp extra-virgin olive oil the beetroot. Place in a
food processor and pulse until
2 tbsp flat-leaf parsley, finely chopped.
chopped

NUTRITIONAL
INFORMATION

Calories 203....................................................
Protein 2.8g......................................................
Carbs 11.1g...............................................................
Sugars 5.5g........................................................
Fat 18.1g........................................................................
Saturated fat 2.6g...........................
Fibre 3.6g...............................................................
Sodium 509mg.......................................

124

SNACKS

125

SNACKS

Low-carb sesame seed crackers with
sunflower seeds and pumpkin seeds

Prep and cook time: 4 h 10 min • Difficulty: Easy • Servings: 12 • Cannot be frozen ✘

INGREDIENTS METHOD

125g | 41/2oz | 3/4 cup 1 Preheat the oven to 110°C 5 Remove the tray from the
sesame seeds (100°C fan) | 225°F | gas 1/4. oven and carefully flip the
Line a large baking tray with cracker sheet over, peeling away
40g | 11/2oz | 1/4 cup greaseproof paper. the greaseproof paper.
golden linseeds
2 In a large bowl, combine all 6 Bake for a further 1 hour 45
85g | 3oz | 1/2 cup the seeds with the water for minutes and then remove
sunflower seeds 20 minutes. from the oven.

3 tbsp pumpkin seeds 3 Add the salt and whisk well to 7 Let cool for 10 minutes before
combine. Grease the tray with cutting out round crackers
2 tbsp flaxseeds a little coconut oil. from the cracker sheet using a
cookie cutter.
400ml | 14 fl oz | 12/3 cups 4 Spread out the seed mixture
water onto the tray in a thin, even 8 Move to wire racks to finish
layer. Brush the top with the cooling before serving.
11/2 tsp salt remaining coconut oil before
baking for 1 hour 45 minutes.
3 tbsp coconut oil, melted

NUTRITIONAL
INFORMATION

Calories 163.......................................................
Protein 4.1g........................................................
Carbs 6.2g.............................................................
Sugars 0.2g.......................................................
Fat 14.4g.....................................................................
Saturated fat 4.2g..........................
Fibre 2.9g...............................................................
Sodium 307mg.......................................

126

SNACKS

127

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