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Who doesn’t love fudge, especially this time of year when the holidays are fast approaching? This Keto Cacao Nib Mint Fudge is perfectly sweet and festive without the typical sugar rush and crash.

This fudge is also a great source of healthy fats from almond butter and coconut oil. It’s very filling and provides a great energy boost, especially with the added dark chocolate!

Preparation time
Hands-on:    20 minutes
Overall:     2 hours
Nutritional values (per serving, 1 piece)
Total Carbs6.6grams
Fiber3.4grams
Net Carbs3.2grams
Protein5.1grams
Fat21.5grams
of which Saturated10.1grams
Energy231kcal
Magnesium60mg (15% RDA)
Potassium349mg (17% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (9%), fat (85%)

Ingredients (makes 12 servings)

Note: Sweetener can be used to taste. Here's a list of suitable low-carb sweeteners.

Instructions
  1. Chop the chocolate into small shards.
  2. Place all ingredients, except cacao nibs, in a small pot over low heat. Melt together stirring frequently to prevent scorching.
  3. Once melted pour the mixture into a 5 x 7 inch (13 x 18 cm) glass dish, you can line the dish with parchment paper for easy cleanup and serving if desired.
  4. Top with cacao nibs and chill until set.
  5. Slice into 12 or more squares to serve. Keep in the fridge for up to 2 weeks.
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There’s nothing quite as enjoyable as a good quiche and this keto Festive Goat Cheese & Kale Quiche is as tasty as they come. The pastry, so buttery and light, it’d fool any grain eater into thinking it was the real deal!

It’s one of those go to recipes you’ll revisit time and time again. Great for the Holiday season just or a lazy brunch. Or why not make on a Sunday and keep in the fridge to use for lunches in the week? Stores well for up to 4 days in the fridge and freezes really well too.

Preparation time
Hands-on:    20 minutes
Overall:     40 minutes
Nutritional values (per serving)
Total Carbs7.2grams
Fiber3.4grams
Net Carbs3.8grams
Protein18.4grams
Fat17.7grams
of which Saturated3.8grams
Energy271kcal
Magnesium65mg (16% RDA)
Potassium319mg (15% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (30%), fat (64%)

Ingredients (makes 8 servings) Crust: Filling: To serve:
  • fresh basil leaves and/or watercress
Instructions
  1. Preheat the oven to 180 C/ 355 F (fan assisted). Make the savoury pie crust as per this recipe here.
  2. Blitz the kale in a high speed food processor until fine. Option to simply chop fine if you prefer.
  3. Peel and finely dice the onion. Heat 1 tablespoon of olive oil in a pan. Add the onion and gently fry on a medium/ low heat for about 2 minutes until soft.
  4. Peel and finely chop the garlic. Add the kale and garlic to the onion and sauté for a further 1 - 2 minutes on the same heat until wilted. Remove from the heat.
  5. Add 2 tablespoons of the marinara or red pesto sauce to the bottom of the quiche crust and spread evenly across the bottom.
  6. Add the kale, onion and garlic mix and spread to the edges. Half the cherry tomatoes and place on top of the kale mix, along with the soft goats cheese.
  7. Crack open the eggs in a cup and whisk with a fork. Add a good pic of salt and pepper. Add to the quiche base and top with little dollops of the remaining 1 tablespoon of marinara or red pesto sauce.
  8. Bake in the oven for 20 - 25 minutes until the eggs have set.
  9. Remove from the oven, allow to cool slightly and top with fresh basil leaves, cracked black pepper and optional baby watercress. Store in the fridge for up to 4 days.
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I can hardly imagine Christmas without eggnog. This deliciously creamy, sugar-free drink makes the perfect holiday treat to enjoy with friends and family.

I included 4 variations so you can pick your favourite. Whether you are short on time, prefer your eggnog frothy, or you avoid alcohol, below are a few tips for the perfect keto eggnog.

Four Ways to Make Keto Eggnog 1. Classic Eggnog

My preferred way to make keto eggnog is with cooked egg yolks making it super creamy (see recipe and video below for details).

2. Five-Minute Eggnog

Process all of the ingredients in a blender. Serve chilled or with ice. It's not as creamy as the cooked method but 100% fuss-free!

3. Classic Eggnog with Egg Whites

Follow the "Classic Method" as shown in the video below, or use the "5-Minute Eggnog" method explained above. When the eggnog is chilled, whisk the egg whites until they create soft peaks. Gently mix the fluffy egg whites into the chilled eggnog until frothy and well combined.

4. Alcohol-Free Eggnog

Simply use rum extract (to taste) and add ¾ cup more almond milk or cashew milk.

Using Raw Eggs?

If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs. To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 140 F / 60 C. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.

Keto Diet: Super Creamy Eggnog - YouTube

Preparation time
Hands-on:    20 minutes
Overall:     2 hours
Nutritional values (per serving, about 150 ml/ 5 fl oz)
Total Carbs3grams
Fiber0.4grams
Net Carbs2.6grams
Protein3.4grams
Fat20.1grams
of which Saturated11.2grams
Energy275kcal
Magnesium4mg (1% RDA)
Potassium49mg (3% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (7%), fat (88%)

Ingredients (makes 6 servings, about 900 ml)
  • 5 egg yolks
  • ⅓ cup granulated Erythritol or Swerve (67 g/ 2.4 oz)
  • 2 cups unsweetened almond milk or cashew milk (480 ml/ 16 fl oz)
  • 1 cup heavy whipping cream (240 ml/ 8 fl oz)
  • 1 tsp nutmeg
  • ½ tsp cinnamon
  • 1 tsp sugar-free vanilla extract (you can make your own)
  • ¾ cup dark rum (180 ml) - or more if you like your eggnog boozy
  • Optional: whipped cream, ground cinnamon or nutmeg on top

Note: For a dairy-free alternative, cream can be substituted with coconut milk.

Instructions
  1. Place the egg yolks in to a bowl.
  2. Add the granulated Erythritol and whisk until creamy and frothy. Set aside.
  3. Pour the almond milk into a sauce pan. Add the cream, nutmeg and cinnamon.
  4. Bring to a boil over a high heat. Once foam starts to form, take off the heat.
  5. While the milk is still hot, use a ladle to gradually temper the hot almond milk and cream mixture into the egg yolk and erythritol mixture.
  6. When you have added about half of the almond and cream mixture, return everything into the pot with the remaining almond and cream mixture and cook until it reaches 70 C/ 160 degrees F (this will take 6-8 minutes).
  7. Remove from the heat and pour into a medium mixing bowl (Optionally, strain through a fine mesh sieve to remove any pieces of cooked eggs and spices). Add the vanilla extract and dark rum.
  8. Set in the refrigerator to chill. Store refrigerated for up to 3 days. Serve!
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I never used to be much of a fan of coconut. I can remember that my sister used to like those Bounty bars (check out these Keto Bounty Bars), which were basically chocolate coated coconut. I didn’t realise until later in life that there was a god chance that she chose them because she knew that there was no way that I’d pilfer them. Hmmmm…

Anyway, flash forward to my low carb life and I now love coconut and never more so that when combined with chocolate.

Now, these tarts are on the high end of low carb desserts, but… these tarts are divine. They are lush and decadent. The velvety custard against the crisp crunch of the chocolate shell is a study in delicious textures.

I digress, try them yourself and let me know what you think.

Preparation time
Hands-on:    45 minutes
Overall:     3-4 hours
Nutritional values (per tart)
Total Carbs14.6grams
Fiber5.9grams
Net Carbs8.7grams
Protein12.8grams
Fat53.4grams
of which Saturated29.1grams
Energy548kcal
Magnesium164mg (41% RDA)
Potassium557mg (28% EMR)
Ingredients (makes 6 tarts) Instructions
  1. Preheat oven to 180 C/ 355 F.
  2. Place almond flour, cacao, Erythritol and melted butter together in a bowl and mix well. Spray one large of four individual tart pans with olive oil or coconut oil spray.
  3. Divide the crust mixture between 6 tart pans and press into pan using the back of a dessert spoon. I have learned over the years to finish off around the edges using a ¼ cup measure. The edge of the measuring cup helps to create a nice angle to the bottom of the tart.
  4. Prick all over the base of the tarts with a fork and bake for 12-15 minutes until cooked but no scorched.
  5. Remove from oven and cool completely. Melt the dark chocolate in a jug in the microwave or a double-boiler.
  6. Meanwhile, place the coconut milk in a medium saucepan and add the sweetener, salt and vanilla. Heat gently until just below a simmer and remove from heat.
  7. Beat the egg yolks and egg in a bowl and very slowly add them to the hot coconut milk, whisking well the whole time. Return to the stove over a medium heat and cook for about 10-15 minutes, until thickened, stirring constantly.
  8. Once the custard has thickened, strain it through a fine sieve and then set aside to cool with a sheet of cling wrap on the surface to avoid a skin forming.
  9. Once cool, but not set, spoon into the tart shells and refrigerate until set.
  10. To decorate, place a piece of paper over half of the tart and dust the balance with cacao powder.
  11. Add some coconut shavings and then re-melt the dark chocolate. Using a spoon, drizzle the chocolate over the tarts. These tarts can be stored in the fridge for up to 5 days. Enjoy!
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Pickled avocado! Have you ever had it? While I’m admittedly a lover of all things pickled this may just be my favorite new way to eat avocado!

These tangy slices are delicious on tacos, soups, salads, and even smashed as guacamole sans lime juice. They keep for about a week so this is a fun way to jazz up boring meals all week long.

Preparation time
Hands-on:    10 minutes
Overall:     1 hour 10 minutes
Nutritional values (per serving, ¼ avocado/ 2 slices)
Total Carbs3.8grams
Fiber2.7grams
Net Carbs1.1grams
Protein0.8grams
Fat5.5grams
of which Saturated0.8grams
Energy68kcal
Magnesium17mg (4% RDA)
Potassium282mg (14% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (6%), fat (86%)

Ingredients (makes 4-8 servings)

Nutrition facts are estimated as some of the ingredients are only used for pickling (due to negligible effects on nutrition facts, I fully included them in the calculation).

Instructions
  1. Place the avocado cut into eighths, crushed garlic, and cilantro in a jar.
  2. Bring the remaining ingredients to a boil then pour over the avocado. Place the lid on and transfer to the refrigerator for at least one hour before serving. Pickled avocados will keep up to one week in the refrigerator.
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I know you guys love bacon and eggs so these green eggs with bacon is a new twist on your favourite. The almond pesto adds a Mediterranean twist with lots of healthy good for you fats to keep your insulin levels stable and your energies high.

Any left over pesto can be kept in the fridge for up to 4 days and used in a salad, in courgette noodles or tossed through some lovely crispy roast chicken. This recipe works really well with scrambled eggs too if you prefer.

Preparation time
Hands-on:    15 minutes
Overall:     15 minutes
Nutritional values (per serving)
Total Carbs7.8grams
Fiber3.8grams
Net Carbs4grams
Protein25.3grams
Fat59.8grams
of which Saturated18.6grams
Energy662kcal
Magnesium55mg (14% RDA)
Potassium631mg (32% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (15%), fat (83%)

Ingredients (makes 1 serving) Eggs & Bacon:
  • 2 medium eggs
  • 3 slices bacon (75 g/ 2.7 oz) - I used Canadian-style bacon
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • ⅓ medium avocado (50 g/ 1.8 oz)
  • salt and pepper, to taste
  • 2 tbsp pesto (30 g/ 1.1 oz) - recipe below
Almond Basil Pesto:

Note: Get creative and make your own pesto using nuts, seeds, olive oil, herbs and spices! Here are even more keto-friendly pesto recipes. Nutrition facts per serving are almost the same for all pesto recipes.

Instructions
  1. Prepare the pesto. Blitz all the ingredients together in a high speed food processor.
  2. Prepare the eggs and bacon. In a frying pan, fry the bacon rashers for 2 minutes per side until crisp. I dry fried them but you can add a touch of olive oil or ghee if you prefer to prevent sticking. All depends on your pan. Drain on a sheet of kitchen paper.
  3. Meanwhile, heat another frying pan with 1 tablespoon of olive oil or ghee on a medium/ low heat and coat the bottom of the pan.
  4. Crack the eggs into the pan, and sprinkle with a pinch of salt and pepper. If the oil starts to spit, it’s too hot so turn down the heat. Cook the eggs until the white is set and the yolk still runny, or to your liking. Remove from the pan with a spatula.
  5. To serve, place the eggs and bacon on your plate, with sliced avocado and 2 tablespoons of almond pesto. Any remaining pesto can be stored in the fridge and used on a fresh salad or mixed through some roast chicken.
Tips for Storing

You can keep your pesto in the fridge for up to a week or two if it's stored properly. It helps to pour a thin layer of olive oil on the top, as it keeps it fresh for longer. If you want to preserve homemade pesto for longer, freeze it in manageable portion sizes by putting it in an ice-cube tray and keep in a plastic bag in the freezer for up to 6 months. Whenever you need to use it, just keep the required portion at room temperature until it melts.

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You probably know by now that sardines are super good for you with their high amount of omega 3 fatty acids and high amounts of protein but have you ever had fresh sardines?

No? I thought so. We’re so used to eating sardines out of a can that most of us have had no idea what they’re like fresh. Answer, delicious.

I’ve paired these grilled sardines with an olive caper salsa and charred lemons for one low-carb meal you’ll want to make all-the-time.

If you’re new the cooking whole fish there’s a few thing you should know:

  1. If you can, buy the fish already scaled and cleaned.
  2. If you can’t you’ll need to rinse of the scales and gut the fish. Not a pretty job but it goes fast and it’s super easy. This video shows the best way to clean sardines.
  3. You don’t have to leave the heads on if that makes you or your dinner party companions squeamish. Simply remove them when cleaning or have your fishmonger do it for you.

Preparation time
Hands-on:    20 minutes
Overall:     20 minutes
Nutritional values (per serving, 2 sardines + 2 tbsp salsa)
Total Carbs3grams
Fiber1.1grams
Net Carbs1.9grams
Protein32.5grams
Fat33.7grams
of which Saturated3.1grams
Energy411kcal
Magnesium59mg (15% RDA)
Potassium593mg (30% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (30%), fat (68%)

Ingredients (makes 4 servings) Sardines:
  • 8 large fresh sardines, scaled and cleaned (800 g/ 1.76 lb) - will yield about 80% meat
  • ¼ cup extra virgin olive oil
  • salt and pepper to taste
  • 1 lemon, halved
Salsa:
  • 1 tbsp fresh lemon zest
  • 1 ½ tbsp mixed herbs, minced (rosemary, oregano, parsley)
  • 2 cloves garlic, minced
  • ½ cup green olives, minced (57 g)
  • 3 tbsp minced red onion (50 g)
  • 1 heaped tbsp capers (16 g/ 0.5 oz)
  • 2 tbsp extra virgin olive oil (30 ml)
Instructions
  1. Preheat your grill or grill pan to medium-high heat. Clean the sardines (this video shows the best way to clean sardines).
  2. Brush the sardines with olive oil and season with salt and pepper.
  3. Toss together the salsa ingredients in a small bowl.
  4. Place the sardines on the grill along with the lemon cut side down.
  5. Grill sardines for about 3 minutes per side until charred. Transfer to a platter along with the charred lemon.
  6. Spread the salsa over the top of the sardines and serve.
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I love this roasted pumpkin, chili and walnut dip. It’s great smothered on a slice of keto bread or as a side with a slice of frittata or quiche. I like to use Hokkaido squash as has a lower carb content than say butternut but yet just as rich and sweet and delicious when roasted.

There’s nothing quite like roasted squash in Autumn. Golden, caramelised, hot from the oven steeped in lots of deep green, peppery olive oil. This dip is a crowd pleaser. I hope you like it too.

Preparation time
Hands-on:    10 minutes
Overall:     45 minutes
Nutritional values (per serving, ⅓ cup/ 85 g/ 3 oz)
Total Carbs8.3grams
Fiber1.5grams
Net Carbs6.8grams
Protein3.7grams
Fat13.1grams
of which Saturated2.4grams
Energy155kcal
Magnesium27mg (7% RDA)
Potassium335mg (17% EMR)

Macronutrient ratio: Calories from carbs (17%), protein (9%), fat (74%)

Ingredients (makes 6 servings)
  • 1 small pumpkin (450 g/ 1 lb)
  • 2 tbsp extra virgin olive oil (30 ml)
  • 1 tsp paprika
  • 3 cloves garlic
  • 1 small red chilli pepper
  • 1 heaped tbsp tahini (32 g/ 1.1 oz)
  • ⅓ cup walnuts (40 g/ 1.4 oz)
  • juice from ¾ lemon (2 ½ tbsp)
  • ⅓ cup crumbled feta cheese (50 g/ 1.8 oz)
  • salt and pepper to taste
Instructions
  1. Preheat the oven to 190 C/ 375 F (fan assisted). Peel and remove the seeds from the pumpkin. Chop the pumpkin into chunks about 2 cm (1 inch) in diameter.
  2. Place on a baking tray and toss with 1 tablespoon of olive oil, 1 teaspoon of paprika and a small pinch of salt. Roast in the oven for 25 minutes.
  3. After 25 minutes, give them a stir and add the garlic in their skins and roast for a further 10 minutes until the garlic is slightly soft and the pumpkin golden and caramelised.
  4. Place the walnuts on a baking tray and roast in the oven for 6 minutes until golden. Remove from the oven and allow to cool.
  5. Remove the seeds and stalk from the chilli and finely dice. Peel the roasted garlic and discard the skins.
  6. Blitz the roast pumpkin, walnuts (keep a few for topping), chilli, tahini, 1 tablespoon of extra virgin olive oil, lemon juice and pinch of salt together in a high speed food processor like a Magi Mix. Alternatively a hand blender will work fine too.
  7. Spoon into a bowl and top with crumbled feta, the remaining chopped walnuts and a pinch of cracked black pepper.
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Fennel is one of my favorite side dishes especially when paired with lemon. This low-carb side dish is perfect for large family dinners, holidays, and to have on hand through the week. I even add this braised fennel to salads! It’s great with any entree but especially good with salmon. Don’t take my word for it, try it yourself!

Preparation time
Hands-on:    10 minutes
Overall:     45 hours
Nutritional values (per serving)
Total Carbs11.5grams
Fiber4.7grams
Net Carbs6.8grams
Protein1.9grams
Fat9.3grams
of which Saturated1.2grams
Energy128kcal
Magnesium27mg (7% RDA)
Potassium647mg (32% EMR)

Macronutrient ratio: Calories from carbs (23%), protein (6%), fat (71%)

Ingredients (makes 6 servings)
  • 2 lbs fennel bulbs (900 g)
  • 3 large organic lemons (about 340 g/ ¾ lb)
  • ¼ cup olive oil (60 ml/ 2 fl oz)
  • sea salt or pink Himalayan salt, to taste

Note: Lemons are used for infusing and are counted partially in the nutrition facts.

Instructions
  1. Preheat oven to 375 F/ 190 C. Cut the fennel bulbs into wedges and slice the lemon into thin wedges as well. Arrange in a single layer in a 15 x 10 inch (baking dish.
  2. Drizzle with olive oil and cover tightly with foil.
  3. Roast for 1 hour, uncover and continue roasting 25-40 minutes until golden and the edges of the fennel start to crisp. Serve immediately.
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