Keto Mediterránea

QUICK & EASY 77 KETO MEDITERRANEAN RECIPES
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ii
COPYRIGHT
Quick & Easy 77 Keto Mediterranean Recipes by Claudia J.

Caldwell
Published by Florian Funk Publishing Consultant,

Koenigsberger Street 23, 40764 Langenfeld, Germany
www.41keto.com
© 2018 Claudia J. Caldwell | Florian Funk All rights

reserved.
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Recipes for Ketogenic Mediterranean
iii
Table of Contents
Sautéed Beef Pepper With Cheese And Parsley Topping ........................................ 2
Spicy Beef Tender With Healthy Cucumber ............................................................. 4
Beef Broccoli Crunchy Nugget ................................................................................... 6
Warm Oxtail Soup With Nutmeg And Cloves.......................................................... 8
Spiced Pork Shoulder With Goat Cheese And Tender Veggies ........................... 10
Paprika And Cayenne Pulled Pork Butt With Roasted Asparagus ....................... 12
Stuffed Pork Black Pepper Jalapeno With Carrots ................................................. 14
Spicy Pork With Kale Garlic ..................................................................................... 16
Pork Coconut Curry In Lettuce Blanket .................................................................. 19
Baked Lamb Ribs Rosemary ..................................................................................... 21
Oven Baked Lamb Ribs Macadamia With Tomato Salsa ...................................... 23
Grilled Lamb Shoulder With Creamy Mint Sauce .................................................. 26
Crunchy Crusted Pecan Of Goat.............................................................................. 28
Spicy Turmeric Goat Satay ........................................................................................ 30
Coconut Creamy Goat Fritters With Sautéed Eggplant......................................... 32
Gingery Baked Goat Curry With Cauliflower ......................................................... 35
Minty Goat Roll With Roasted Broccoli And Carrots ........................................... 38
Coconut Creamy Chicken Cheese ............................................................................ 41
Crispy Chicken Oregano With Coconut Coating ................................................... 43
Chicken Tomato Soup With Mushroom ................................................................. 45
Chicken Cheese Balls With Coconut Crumbles ...................................................... 47
Grilled Chicken Satay With Spicy Cashew Sauces .................................................. 49
Cheesy Chicken Loaf With Broccoli And Carrot ................................................... 51
Crispy Almond Chicken With Tomato Onion Sauce............................................. 53
Marinated Chicken Lemon Jalapeno ........................................................................ 55
Tomato Chicken Stew With Baby Spinach.............................................................. 57
Grilled Chicken Thighs Rosemary............................................................................ 59
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Cheesy Chicken Zucchini In Savory Coconut Gravy............................................. 61
Garlicky Chicken Asparagus...................................................................................... 63
Crispy Chicken With Cheese Sauce .......................................................................... 65
Sticky Chicken With Spicy Sauce .............................................................................. 67
Broken Fried Duck With Green Chili Topping And Fried Cabbage ................... 69
Spicy Duck With Steamed Green Collard ............................................................... 72
Tomato Chili Chicken Tender With Fresh Basils ................................................... 74
Chicken Avocado Creamy Salad ............................................................................... 76
Grilled Salmon Garlic With Tahini Sauce................................................................ 78
Lemon Mint Grilled Prawns...................................................................................... 80
Tuna Garlic Salad With Jalapeno Coleslaw ............................................................. 82
Calamari Mayo With Cauliflower Broccoli Salad .................................................... 84
Fried Crab Garlic With Zucchini Pickles ................................................................. 86
Spinach Salmon Nugget ............................................................................................. 88
Savory Fried Prawn With Red Chili Sauce And Steamed Collard Green ............ 91
Tuna Cheese Steak With Asparagus Lemon Salad ................................................. 93
Stir Fry Crab In Creamy Chili ................................................................................... 95
Yellow Squid Curry With Chopped Cabbage .......................................................... 97
Baked Juicy Salmon With Sautéed Leek And Asparagus ....................................... 99
Crispy Prawn With Almond Cheesy Sauce ............................................................ 102
Oyster Stew Creamy Kale ........................................................................................ 104
Tuna Balls In Garlic Tomato Gravy....................................................................... 106
Tasty Asparagus Crab Soup..................................................................................... 108
Green Chili Squid Black Pepper ............................................................................. 110
Healthy Pan Seared Salmon With Mushroom And Spinach ............................... 112
Steamed Prawns With Green Basils And Light Spinach Soup ............................ 114
Mixed Tuna Soup In Green Coconut Gravy......................................................... 116
Fish Balls With Chives And Lemon Garlic Creamy Sauce .................................. 118
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Spicy Crispy Squids With Onion ............................................................................ 120
Salmon Lemon Black Pepper With Roasted Kale Garlic..................................... 122
Steamed Prawn And Veggie Bags ........................................................................... 124
Carrot And Leek In Spicy Tuna Fritter.................................................................. 127
Baked Calamari With Avocado Lemon Salsa ........................................................ 129
Zucchini Salmon Clear Soup ................................................................................... 132
Green Spaghetti With Cheesy White Prawn Sauce ............................................... 134
Tomato Creamy Tuna With Sautéed Broccoli And Cauliflower ......................... 136
Coconut Crab Cakes With Green Leaves .............................................................. 138
Squid Tomato Soup With Oregano ........................................................................ 140
Pork With Olives ...................................................................................................... 142
Herbed Pork Roast ................................................................................................... 144
Mediterranean Pork Chops ..................................................................................... 146
Herb Crusted Pork Tenderloin ............................................................................... 148
Grilled Pork Roast .................................................................................................... 150
Grilled Lamb Kebabs ............................................................................................... 151
Greek Gyros .............................................................................................................. 153
Tasty Lamb Skewers................................................................................................. 154
Grilled Lamb Chops................................................................................................. 156
Lamb Sun-Dried Tomato Meatloaf ........................................................................ 158
Greek Lamb Chops .................................................................................................. 160
Turkey Breasts With Salsa ....................................................................................... 161
vi
SAUTÉED BEEF PEPPER WITH

CHEESE AND PARSLEY
TOPPING
Prep Time: 8 Minutes
Cooking Time: 22 Minutes
Nutrition Facts Per Serving
Carbohydrates: 1.6g Fat: 32.5g Fiber: 0.6g
Protein: 20.9g Calories: 383 Sugar: 0.4g
Saturated Fat: 11.3g Net Carbs: 1g
Carbohydrates: 1% Protein: 23%
Method
Makes 6 servings
Cut the beef rib eye steak into
Ingredients thin slices then set aside.
1 lb. beef rib eye steak Preheat a skillet over medium

heat then pour olive oil.
3 tablespoons extra
virgin olive oil Stir in chopped onion and
sauté until aromatic.
¼ cup chopped
onion
2
Next, add sliced beef to the

½ teaspoon pepper skillet then season with pepper.
Cook until done.
¼ cup goat cheese
Transfer the sautéed beef to a
2 teaspoons minced serving dish then set aside.
parsley
Quickly combine goat cheese
½ teaspoon grated with minced parsley, grated
garlic garlic, and thyme then mix until
incorporated and smooth.
½ teaspoon thyme
Serve the sautéed beef with the
cheese mixture and enjoy
immediately.
3
SPICY BEEF TENDER WITH

HEALTHY CUCUMBER
Carbohydrates: 1.6g Protein: 20.7g Fiber: 0.5g Fat: 32.1g
Calories: 386 Saturated Fat: 11g Sugar: 1.6g
Net Carbs: 3.2g Carbohydrates: 1%
Protein: 22% Fat: 76%
Method
Makes 4 servings
Cut the beef rib eye into thin
Ingredients slices then set aside.
1 lb. beef rib eye Preheat a skillet over medium

heat then pour extra virgin olive
2 tablespoons extra oil into it.
virgin olive oil
Stir in minced garlic and sliced
2 teaspoons minced shallot to the skillet then sauté
garlic until lightly golden brown and
aromatic.
4
Add sliced beef to the skillet

2 teaspoons sliced then stir until just wilted.
shallot
After that, pour water over the
2 tablespoons red beef then bring to boil.
chili flakes
Once it is boiled, reduce the
1-cup water heat and cook until the water is
completely absorbed into the
1 cup chopped beef and the beef is tender.
cucumber
Next, stir in red chili flakes and
chopped cucumber to the
skillet then sauté and cook until
wilted.
Once it is done, remove the

cooked beef from the heat and
transfer to a serving dish.
Serve and enjoy.
5
BEEF BROCCOLI CRUNCHY

NUGGET
Carbohydrates: 10.9g Protein: 25.2g Fiber: 5.6g
Fat: 18.9g Calories: 496 Saturated Fat: 18.9g
Sugar: 2.8g Net Carbs: 5.3g Carbohydrates: 1%
Method
Makes 6 servings
Preheat a steamer over medium
Ingredient heat and line a baking pan with
aluminum foil. Set aside.
1 lb. ground beef 3
eggs Combine ground beef with 2
eggs, coconut flour, pepper,
2 tablespoons minced garlic, and chopped
coconut flour broccoli in a food processor
then process until smooth.
½ teaspoon pepper
6
Transfer the mixture to the

2 teaspoons minced prepared baking pan then
garlic spread evenly.
2 cups chopped Place the baking pan in the

broccoli steamer then steam the nugget
for approximately 20 minutes
1 cup grated coconut or until set.
Remove the baking pan from

the steamer and let it cool.
When the nugget is already

cool, take it out of the baking
pan then cut into thick slices.
Crack the remaining egg then

place in a bowl. Stir the egg until
just incorporated.
Dip nugget into the egg then

roll in the grated coconut.
Refrigerate the beef nugget for

at least 2 hours.
Remove the beef nugget from

the refrigerator and fry.
Serve and enjoy.
7
WARM OXTAIL SOUP WITH NUTMEG

AND CLOVES
Sugar: 1.5g Net Carbs: 3.5 Carbohydrates: 3%
Protein: 27% Fat: 70% Carbohydrates: 1%
Method
Makes 4 servings
Cut the beef into medium
Ingredients pieces then place in a pot.
1-¼ lbs. beef rib eye Pour water into a pot then bring
t boil.
2 tablespoons sliced
shallots Once it is boiled, reduce the
heat and season the beef with
¾ teaspoon nutmeg 3 sliced shallots, nutmeg, clove,
cloves and pepper. Cook until the beef
is tender.
¾ teaspoon pepper
8
Next, add sliced carrots, leek,

5 cups water and cauliflower florets to the
pot then stir well. Cook until
½ cup sliced carrots the vegetables are wilted but
not too soft.
½ cup cauliflower
florets When the soup is done, remove
from heat and transfer to a
¼ cup chopped leek serving bowl.
2 tablespoons celeries Sprinkle chopped celeries on

top and serve warm.
Enjoy immediately.
9
SPICED PORK SHOULDER WITH

GOAT CHEESE AND TENDER
VEGGIES
Prep time: 9 minutes
Cooking time:19 minutes
Carbohydrates: 5.4g Protein: 22g Fiber: 2.3g
Total Fat: 35.1g Calories: 423 Saturated Fat: 9.7g
Method
Makes 7 servings
Combine goat cheese with
Ingredients almond butter, grated lemon
zest, thyme, and ¼ teaspoon of
2 lb. pork shoulder pepper then mix until
incorporated. Set aside.
2 tablespoons olive
oil Preheat a pan over medium heat
then pour extra virgin olive oil
¾ teaspoon pepper into it.
10
Once the oil is hot, sprinkle the

1 teaspoons thyme ¼ teaspoon of pepper over the
pork then place them on the pan.
¼ teaspoon grated
lemon zest Cook the pork for approximately
4 minutes then flip it.
1 cup goat cheese
Cook until both sides are lightly
2 tablespoons almond golden brown and the pork is
butter completely cooked.
1 cup green beans Once it is done, remove the

cooked pork from the pan and
1 cup carrots place on a serving dish.
1 cup chicken broth Next, add green beans and

carrots to the pan then pour
2 tablespoon lemon chicken broth into the pan.
juice Season the vegetables with the
remaining pepper then bring to
boil.
Once it is boiled, reduce the heat

and cook until the vegetables are
tender.
Remove the tender vegetables

from the heat and drizzle lemon
juice over the vegetables. Place
the vegetables next to the
cooked pork.
Top the pork with goat cheese

mixture then serve.
Enjoy warm.
11
PAPRIKA AND CAYENNE PULLED PORK

BUTT WITH ROASTED ASPARAGUS
Prep time: 2 hours
Cooking time:2 hours 34 minutes
Total Fat: 29g Calories: 353 Saturated Fat: 9.2g
Sugar: 1.1g Net Carbs: 1g Carbohydrates: 3%
Method
Makes 8
servings Rub the pork butt with cayenne
pepper, paprika, pepper, and
mustard then marinate for at least
Ingredients
2 hours or more. Store in the
fridge to keep it fresh.
2 lb. pork butt
After 2 hours, remove the pork
2 teaspoons butt from the fridge and thaw at
cayenne pepper
room temperature.
2 teaspoons Preheat an oven to 350°F and line
paprika
a baking tray with aluminum foil.
12
Once the oven is ready, place the

2-½ teaspoons marinated pork butt on the
pepper prepared baking tray and cover
with aluminum foil.
2 tablespoons
mustard Bake the pork butt until tender
then remove from the oven. Let it
1 bunch asparagus rest for a few minutes.
spears
In the meantime, cut and trim the
2-½ tablespoons asparagus then toss with extra
extra virgin olive virgin olive oil, minced garlic, and
oil lemon juice.
½ teaspoon Cover a baking tray with

minced garlic aluminum foil then spread the
seasoned asparagus .
1 tablespoon
lemon juice Bake the asparagus until tender.

asparagus from the oven and let it
rest.
Slowly unwrap the pork butt then

using a fork shred the cooked
pork.
Place the pulled pork on a serving

dish then serve with roasted
asparagus.
Serve and enjoy.
13
STUFFED PORK BLACK PEPPER

JALAPENO WITH CARROTS
Method
Makes 8 servings
Cut the green jalapenos into
Ingredients halves lengthwise then remove
the seeds. Set aside.
1 lb. green jalapenos
Crack the eggs then place the
1 lb. ground pork eggs in a bowl.
½ cup goat cheese Pour extra virgin olive oil into

the eggs then season with black
2 tablespoons diced pepper. Stir until incorporated.
onion
14
Combine ground pork with

4 tablespoons grated goat cheese, diced onion, and
carrots grated carrot in a bowl then
pour the egg mixture over the
½ teaspoon black pork. Mix well.
pepper
4 eggs heat then wait until it is ready.
2 tablespoons extra Fill each halved jalapeno with

virgin olive oil the pork mixture then arrange
in the steamer.
Steam the filled jalapenos for

approximately 20 minutes or
until set.

stuffed jalapenos from the
steamer and arrange on a
serving dish.
If you like, you can bake the

steamed jalapenos until lightly
golden brown.
Serve and enjoy warm.
15
SPICY PORK WITH KALE GARLIC
Carbohydrates: 8g Protein: 21.7g Fiber: 1.3g
Sugar: 1g Net Carbs: 7g Carbohydrates: 6%
Method
Makes 6 servings
Place red chilies in a pan then
Ingrеdiеntѕ pour water to cover. Bring to
boil.
1 lb. pork shoulder
Reduce the heat and cook until
¼ lb. pork rind the red chilies are wilted.
5 teaspoons minced Remove the red chilies from

garlic heat and strain the water.
2 shallots Transfer the red chilies to a

food processor then add 3
¼ cup red chilies teaspoons minced garlic and
16
shallots then process until

2 lemon grasses smooth. Set aside.
2 lime leaves Cut the pork shoulder and pork

rind into cubes then place in a
1 bay leaf skillet.
2 cups water Add the spice mixture to the

skillet then pour water over the
½ cup coconut milk pork.
2 cups chopped kale Season the pork with lemon

grasses, kaffir lime leaves, and
2 tablespoons extra bay leaf then bring to boil.
virgin olive oil
heat and cook the pork until
tender. The gravy will be
reduced into half.
In the meantime, preheat

another skillet and pour extra
virgin olive oil into it.
Stir in minced garlic to the

skillet then sauté until aromatic
and wilted.
Next, add chopped kale to the

skillet then sauté until wilted.
Remove the sautéed kale from

heat then set aside.
17
When the pork is tender, pour

coconut milk over the pork
then bring to a simmer.
Transfer the cooked pork to a

serving dish then serve with
sautéed kale.
Enjoy warm.
18
PORK COCONUT CURRY IN LETTUCE

BLANKET
Method
Makes 6
servings
Cut the boneless pork shoulder
into small dices then set aside.
Ingredients
Preheat a skillet over medium
1 lb. boneless pork oil into the skillet.
shoulder
Once t is hot, stir in minced garlic
2 tablespoons extra and sliced shallot to the skillet
virgin olive oil and sauté until wilted and
aromatic.
2 teaspoons minced
garlic
19
Add diced pork to the skillet then

2 teaspoons sliced cook until the pork is just wilted.
shallot
Season the pork with curry
1-teaspoon curry powder, turmeric, and pepper
powder then pour water over the pork
bring to boil.
½ teaspoon
turmeric Once it is boiled, reduce the heat
and cook until the pork is tender
1-teaspoon pepper and the water is completely
absorbed into the pork.
2 cups water
Next, drizzle coconut milk over
½ cup coconut milk the pork and bring to a simmer.
1 handful of fresh Occasionally stir the pork and

lettuce cook until there is no more liquid
in the skillet.
Remove the pork from heat and

let it cool.
Take a large lettuce and place on

a flat surface.
Put about 2 tablespoons of

cooked pork on the lettuce then
wrap it tightly. Place on a serving
dish.
Repeat with the remaining lettuce

and pork then serve.
Enjoy!
20
BAKED LAMB RIBS ROSEMARY
Cooking Time:19 Minutes
Method
Makes 4 servings
Preheat an oven to 375°F and
Ingredients line a baking tray with
aluminum foil.
1-lb. lamb leg
Rub the lamb leg with minced
3 tablespoons minced garlic and olive oil then sprinkle
garlic pepper over the lamb leg.
3 tablespoons extra Place the seasoned lamb leg on

virgin olive oil the prepared baking tray and
sprinkle chopped rosemary
¼ cup chopped over the lamb leg.
rosemary
21
Once the oven is ready, place

½ tablespoon pepper the baking tray in the oven and
bake the lamb leg for
until the lamb leg is tender and
cooked through.
When the baked lamb leg is

done, take it out from the oven
and arrange on a serving dish
22
OVEN BAKED LAMB RIBS

MACADAMIA WITH TOMATO
SALSA
Cooking Time:21 Minutes
Carbohydrates: 6.1g Protein: 19.9g Fiber: 3g
Method
Makes 4 servings
Preheat an oven to 204°C and
line a baking tray with
Ingredients aluminum foil. Set aside.
¾ lb. lamb ribs Cut the lamb ribs into medium

pieces then set aside.
½ cup macadamia
Place the macadamia in a food
1 teaspoon minced processor then add minced
garlic garlic, fresh parsley, olive oil,
23
and pepper to the food

½ cup fresh parsley processor. Process until
smooth.
4 tablespoons extra
virgin olive oil Coat the lamb ribs with the
macadamia mixture then
½ teaspoon pepper arrange on the prepared baking
tray.
1-cup cherry
tomatoes Place the coated lamb ribs in
the oven and bake the lamb is
1-tablespoon completely cooked.
macadamia oil
In the meantime, cut the cherry
1-tablespoon tomatoes into halves then place
balsamic vinegar in a disposable aluminum cup.
Drizzle macadamia oil over the

tomatoes then toss to combine.
Set aside.
Once the lamb is done, remove

from the oven and arrange on a
serving dish.
Next, place the tomatoes in the

oven and bake for
approximately 5 minutes.
Remove the tomatoes from the

oven and drizzle balsamic
vinegar over the tomatoes. Stir
well.
Top the baked lamb with

tomato salsa then serve.
24
Enjoy warm.
25
GRILLED LAMB SHOULDER

WITH CREAMY MINT SAUCE
Prep Time: 2 Hours
Sugar: 0.7g Net carbs: 1.9g Carbohydrates: 2%
Method
Makes 6 servings
Rub the lamb shoulder with
Ingredients olive oil, oregano, wine, and
rosemary then marinate for at
1 lb. lamb shoulder least 2 hours. Store in the fridge
to keep it fresh.
4 tablespoons extra
virgin olive oil In the meantime, place fresh
dill, mint leaves, lemon juice
½ teaspoon oregano and coconut cream process
until smooth.
2 tablespoons wine
26
Transfer the creamy sauce to a

1-teaspoon rosemary container with a lid and store in
the refrigerator.
3 tablespoons
chopped fresh dill After 2 hours, take the lamb
shoulder out of the fridge and
¼ cup chopped fresh thaw at room temperature.
mint leaves
Preheat a grill over medium
1 tablespoon lemon heat then arrange the marinated
juice lamb shoulder on it.
¼ cup coconut cream Grill the lamb until the lamb is

completely cooked.

grilled lamb shoulder from the
grill and place on a serving dish.
Top with creamy mint sauce

then serve immediately.
Enjoy warm.
27
CRUNCHY CRUSTED PECAN OF

GOAT
Protein: 20% Fat:78%
Method
Makes 4 servings
Ingredients line a baking tray with
aluminum foil.
1 lb. goat leg
Score the goat leg at several
½ teaspoon pepper places then sprinkle pepper
over the goat leg.
3 tablespoons extra
virgin olive oil Wait until the oven is ready
then oven the goat leg for
1 chopped onion approximately 10 minutes.
28
In the meantime, preheat a

½ teaspoon lemon saucepan over medium heat
zest then pour extra virgin olive oil
into it.
1-cup ground pecans
Once the oil is hot, stir in
1-tablespoon mustard chopped onion and sauté until
wilted and aromatic.
After that, add ground pecans

and grated lemon zest to the
saucepan then stir well.
Take the goat leg from the oven

and coat with mustard.
Top the goat leg with the pecan

mixture then return to the oven
and bake for approximately 35
minutes or until the goat leg is
tender.
Remove the cooked goat leg

from the oven and transfer to a
serving dish.
Serve and enjoy.
29
SPICY TURMERIC GOAT SATAY
Method
Makes 6 servings
Ingredients heat and wait until it is ready.
1 lb. ground goat Season the ground goat meat

meat with diced onion, grated garlic,
turmeric, and red chili flakes
½ cup diced onion then mix well.
2 teaspoons grated Crack the egg then add to the

garlic seasoned goat meat mixture
then mix until combined.
1-teaspoon turmeric
Take half of a handful of the
mixture then mold the meat
30
mixture around a wooden

2 teaspoons red chili skewer. Repeat with the
flakes remaining goat meat.
1 egg Arrange the satay in the steamer

and steam for approximately 20
minutes or until set.
Once the satay is done, remove

from the steamer and let it rest
for a few minutes.
Next, preheat a grill over

medium heat and once it is
done, arrange the satay on the
grill and grill for about 3
minutes each side or until both
sides of the satay are lightly
golden brown.
Arrange the grilled satay on a

serving dish then serve.
Enjoy warm.
31
COCONUT CREAMY GOAT

FRITTERS WITH SAUTÉED
EGGPLANT
Total Fat:46g Calories: 513 Saturated Fat: 17.8g
Method
Makes 7 servings
Season the ground goat meat
Ingredients with minced garlic and pepper
then combine with egg. Mix
1 lb. ground goat well.
meat
Add chopped leek to the meat
½ cup chopped leek and mix until just combined.
32
Shape the meat mixture into

2 teaspoons minced medium fritters then set aside.
garlic
Next, preheat a saucepan over
1 egg medium heat then pour extra
4 tablespoons extra
virgin olive oil Once the oil is hot, put the
fritters on the saucepan. Don’t
½ teaspoon pepper be too close.
1 cup cubed eggplant Cook the fritters for

approximately 3 minutes each
¼ cup coconut milk side or until the fritters are
lightly golden brown and
½ tablespoon cooked through.
coconut flour
Remove the fritters from the
1 tablespoons lemon pan and arrange on a serving
dish.
After that, put the cubed

eggplant into the pan and sauté
with the remaining olive oil
until just wilted.
Remove the eggplant from heat

and place next to the fritters.
Keep the saucepan over

medium heat then pour the
coconut flour and coconut
mixture into the saucepan.
Bring to a simmer.
33
Once it is done, remove from

heat and add lemon to the
sauce.
Drizzle the coconut sauce over

the fritters and eggplants then
serve.
Enjoy!
34
GINGERY BAKED GOAT CURRY

WITH CAULIFLOWER
Method
Makes 4 servings
Preheat an oven to 350°F
Ingredients (177°C) and prepare a
disposable aluminum pan. Set
¾ lb. goat meat aside.
4 tablespoons extra Place ginger, cumin, cilantro,

virgin olive oil and turmeric in a bowl then
pour olive oil over the spices.
1-teaspoon ginger Stir until incorporated.
½ teaspoon cumin
35
Cut the goat meat into cubes

1-teaspoon cilantro then rub with the olive oil
mixture.
¾ teaspoon turmeric
Place the seasoned goat meat in
1 cup chopped onion the prepared aluminum pan
then sprinkle chopped onion
2 cups cauliflower over the goat meat.
florets
Bake the goat meat for
½ teaspoon pepper approximately 30 minutes or
until tender.
¾ cup coconut milk
In the meantime, combine
1-tablespoon curry coconut milk, curry, and pepper
in a saucepan then bring to a
simmer. Remove from heat.
After 30 minutes, take the

aluminum pan out of the oven
and sprinkle cauliflower florets
over the goat meat.
Drizzle coconut sauce on top

then cover the aluminum pan
with aluminum foil.
Return the aluminum pan to the

oven and bake for about 15
minutes.

aluminum pan from the oven
and let it rest for a few minutes.
Discard the cover then transfer

the cooked goat meat to a
36
serving dish together with the

cauliflower.
Serve and enjoy.
37
MINTY GOAT ROLL WITH ROASTED

BROCCOLI AND CARROTS
Method
Makes 6 servings
prepare a disposable aluminum
Ingredients pan. Set aside.
¾ lb. goat meat Combine ¼ cup of olive oil

with pepper, thyme, sage,
1-teaspoon pepper rosemary, minced garlic, and
grated lemon zest then stir until
1-teaspoon thyme incorporated.
1-teaspoon sage Cut the goat meat into thin

slices then rub with the spice
1-teaspoon rosemary
38
mixture. Let it rest for a few

3 teaspoons minced minutes.
garlic
Next, combine chopped mint
½ teaspoon grated leaves with parsley then pour
lemon zest the remaining olive oil and
lemon juice over the greens.
½ cup extra olive oil Mix well.
½ cup mint leaves Arrange the sliced meat on a flat

surface then put the mint leaves
¼ cup parsley mixture on top.
1 tablespoon lemon Roll the goat meat and tightly

juice bind with string.
1-cup broccoli florets Spread broccoli florets,

chopped carrots, and diced
1 cup carrots onion in the prepared
aluminum pan then place the
½ cup onion rolled goat meat on it.
Place the aluminum pan in the

oven and bake for
until the goat meat is tender and
cooked through.
Remove the aluminum pan

from the oven let it rest for a
few minutes.
Take the rolled goat meat out of

the aluminum pan and place on
a flat surface.
39
Cut the rolled goat meat into

thick slices and arrange on a
serving dish.
Top with the roasted vegetables

then serve.
Enjoy!
40
COCONUT CREAMY CHICKEN

CHEESE
Sugar: 3.2g net carbs: 10.5g Carbohydrates: 3%
Method
Makes 4 servings
Cut the boneless chicken thighs
into medium pieces then set
Ingrеdiеntѕ aside.
¾ lb. boneless Preheat a skillet over medium

chicken thighs heat then pour extra virgin olive
oil into it.
2-½ tablespoons
extra virgin olive oil Once the oil is hot, stir in
minced garlic then sauté until
¼ cup coconut milk lightly golden and aromatic.
41
Add the boneless chicken

¾ cup chicken broth thighs to the skillet then stir
until wilted.
2 teaspoons minced
garlic Pour chicken broth over the
chicken then bring to boil.
1 ½ teaspoons Italian
seasoning Cook until the chicken is
completely done.
½ cup grated
Parmesan cheese Pour coconut milk over the
chicken and season with Italian
1 ½ cup chopped seasoning.
spinach
Add chopped spinach and
½ cup halved cherry cherry tomatoes to the skillet.
tomatoes Stir until just wilted.
Transfer the cooked chicken

together with the gravy and
vegetables to a serving dish
then quickly sprinkle grated
Parmesan cheese on top. Stir
well.
Serve and enjoy warm
42
CRISPY CHICKEN OREGANO

WITH COCONUT COATING
Method
Makes 8 servings
Cut the chicken thigh into slices
then set aside.
Ingrеdiеntѕ
Crack the eggs then place the
1 lb. boneless chicken eggs in a bowl.
thigh
Season the eggs with pepper
2 eggs and oregano then stir well.
½ teaspoon oregano
43
Next, add almond flour to the

½ teaspoon pepper seasoned eggs then mix until
combined.
¼ cup almond flour
Dip the sliced chicken into the
1 cup grated coconut egg mixture then roll in the
grated coconut. Make sure that
1-cup extra virgin the chicken is completely
olive oil, to fry coated with the grated coconut.
Preheat a frying pan over

medium heat then pour extra
Put the coated chicken into the

frying pan then fry until
cooked.

chicken from the frying pan
strain the oil.
Arrange on a serving dish and

serve the chicken warm.
Enjoy immediately.
44
CHICKEN TOMATO SOUP WITH

MUSHROOM
Method
Makes 6 servings
Cut the boneless chicken thigh
into small pieces then set aside.
Ingrеdiеntѕ
¾ lb. boneless heat then pour extra virgin olive
chicken thigh oil into it.
2 tablespoons extra Once the oil is hot, stir in

virgin olive oil chopped onion and sauté until
45
aromatic and lightly golden

½ cup chopped brown.
onion
Add chicken to the skillet then
2 cups water sauté until just wilted.
½ cup tomato puree Pour water over the chicken

then season the soup with
½ teaspoon pepper pepper and nutmeg. Stir well
then bring to boil.
¼ teaspoon nutmeg
½ cup chopped heat and cook the soup until the
mushroom chicken is completely seasoned.
2 tablespoons Pour tomato puree over the

chopped celeries chicken and add chopped
mushroom to the soup. Bring
to a simmer.
Once it is done, transfer the

chicken soup to a serving bowl
then sprinkle chopped celeries
on top.
46
CHICKEN CHEESE BALLS WITH

COCONUT CRUMBLES
Method
Makes 4 servings
then Process until smooth.
Ingrеdiеntѕ
Transfer the chicken to a
1 lb. boneless chicken mixing bowl then add almond
thigh flour to the chicken.
½ cup grated cheddar Crack an egg and drop in the

cheese bowl and after that, mix the
2 eggs
47
chicken with the almond flour

2 tablespoons almond and egg until combined.
flour
Shape the chicken mixture into
¼ teaspoon pepper small balls then set aside.
1 cup grated coconut Crack the remaining egg and

place in a bowl.
½ cup extra virgin
olive oil, to fry Season the egg with pepper
then mix well.
Dip chicken ball in the egg

mixture then roll in the grated
coconut. Make sure that the
cheese balls are completely
coated with grated coconut.
After that, preheat a frying pan

over medium heat then pour
olive oil into it.
Once the oil is hot, carefully put

the chicken cheese balls in the
skillet and fry until all sides are
lightly golden brown and crispy.
Remove the fried chicken

cheese balls from the frying pan
then strain the oil.
Arrange the cheese balls on a

serving dish and serve.
Enjoy immediately.
48
GRILLED CHICKEN SATAY

WITH SPICY CASHEW SAUCES
Method
Makes 8 servings
into cubes then season with
Ingrеdiеntѕ pepper. Let the chicken rest
2 lbs. boneless Place roasted cashews in a

chicken thighs blender then add red chili flakes
and minced garlic to the
½ teaspoon pepper blender.
3 tablespoons extra
virgin olive oil
49
Pour water into over the

¼ cup roasted cashews then blend.
cashews
Transfer the cashew mixture to
2 tablespoons red a saucepan then add kaffir lime
chili flakes leaf to it. Bring to a simmer.
¼ cup water Once it is done, remove the

cashew sauce from heat then
2 tablespoons drizzle coconut aminos over the
coconut aminos sauce. Stir well then let it cool.
1 teaspoon minced Next, preheat a grill over

garlic medium heat then wait until it is
ready.
1 kaffir lime leaf
In the meantime, using a
wooden skewer prick the
chicken cubes then brush with
extra virgin olive oil.
Once the grill is ready, place the

chicken satay on it and grill until
done. Don’t forget to flip the
chicken satay and make sure
that both sides of the chicken
satay are completely cooked.
Arrange the cooked chicken

satay on a serving dish then
drizzle cashew sauce on top.
50
CHEESY CHICKEN LOAF WITH

BROCCOLI AND CARROT
Method
Makes 4 servings
into cubes then season with
Ingrеdiеntѕ pepper. Let the chicken rest
2 lbs. boneless Place roasted cashews in a
chicken thighs blender then add red chili flakes
and minced garlic to the
½ teaspoon pepper blender.
3 tablespoons extra
virgin olive oil
51
Pour water into over the

¼ cup roasted cashews then blend.
cashews
Transfer the cashew mixture to
2 tablespoons red a saucepan then add kaffir lime
chili flakes leaf to it. Bring to a simmer.

cashew sauce from heat then
2 tablespoons drizzle coconut aminos over the
coconut aminos sauce. Stir well then let it cool.
1 teaspoon minced Next, preheat a grill over

garlic medium heat then wait until it is
ready.
1 kaffir lime leaf
In the meantime, using a
wooden skewer prick the
chicken cubes then brush with
extra virgin olive oil.
Once the grill is ready, place the

chicken satay on it and grill until
done. Don’t forget to flip the
chicken satay and make sure
that both sides of the chicken
satay are completely cooked.
Arrange the cooked chicken

satay on a serving dish then
drizzle cashew sauce on top.
52
CRISPY ALMOND CHICKEN

WITH TOMATO ONION SAUCE
Method
Makes 4 servings
into thin slices then set aside.
Ingrеdiеntѕ
Crack the egg then place in a
¾ lb. boneless bowl. Beat until incorporated.
chicken thighs
Dip the sliced chicken in the
1 egg beaten egg then roll in the
almond flour. Repeat with the
¼ cup almond flour
53
remaining chicken and almond

½ cup extra virgin flour.
olive oil, to fry
After that, preheat a pan over
1 cup chopped onion medium heat then pour olive oil
into it.
½ cup tomato puree
Once the oil is hot, put the
¼ teaspoon pepper coated chicken into the pan
then fry lightly golden brown
and the chicken is cooked
through.
Discard the excessive oil.
Arrange the fried chicken on a

serving dish then set aside.
Take 2 tablespoons of oil then

pour into a saucepan.
Stir in chopped onion then

sauté until lightly golden brown
and aromatic.
Next, add tomato puree to the

saucepan then season with
pepper. Stir well and bring to a
simmer.

sauce from heat then drizzle the
tomato sauce over the chicken.
54
MARINATED CHICKEN LEMON

JALAPENO
Cooking Time: 2hours 19 Minutes
Carbohydrates: 8g Protein: 21.1g Fiber: 2g
Method
Makes 4 servings
Combine extra virgin olive oil
with lemon juice then season
Ingrеdiеntѕ with onion, jalapeno, minced
garlic, thyme, and cinnamon.
1-½ lbs. chicken Stir well.
thighs
Store in the fridge to keep it
4 tablespoons extra fresh.
virgin olive oil
After 2 hours, remove the
marinated chicken from the
55
fridge and thaw at room

2 cups chopped temperature.
onion
In the meantime, preheat a grill
2 tablespoons minced over medium heat then wait
garlic until it is ready.
3 tablespoons Place the marinated chicken

chopped jalapeno thighs on the grill until cooked
through. Occasionally, brush
3 tablespoons lemon the chicken thighs with the
juice remaining marinade.
2 teaspoons thyme Remove the grilled chicken

thighs from the grill and arrange
1-teaspoon cinnamon on a serving dish.
Serve and enjoy.
56
TOMATO CHICKEN STEW WITH

BABY SPINACH
Method
Makes 4 servings
Ingrеdiеntѕ oil into it.
1 lb. chopped Once it is hot, stir in minced
boneless chicken garlic then sauté until lightly
thighs golden and aromatic.
3 tablespoons olive Next, add chopped boneless
oil chicken thighs to the skillet and
57
sauté until the chicken is no

2 tablespoons garlic longer pink.
½ teaspoon oregano Season the chicken with

oregano and pepper then pour
½ teaspoon pepper water over the chicken. Bring to
boil.
½ cup halved cherry
tomatoes Once it is boiled, reduce the
heat and cook until the chicken
1-cup water is tender and the water is
½ cup coconut milk chicken.
1 cup chopped baby Pour coconut milk into the

spinach skillet and add halved cherry
tomatoes to the stew. Bring to a
simmer.
Once it is done, add chopped

baby spinach to the skillet and
stir well.
Remove the chicken stew from

heat and transfer to a serving
dish.
58
GRILLED CHICKEN THIGHS

ROSEMARY
Method
Makes 4 servings
Combine balsamic vinegar with
extra virgin olive oil then season
Ingrеdiеntѕ with minced garlic, thyme,
pepper, and chopped rosemary.
1-½ lbs. chicken
thighs Rub the chicken thighs with the
spice mixture then let it rest for
3 tablespoons approximately 15 minutes.
balsamic vinegar
59
In the meantime, preheat a grill

3 tablespoons extra over medium heat then wait
virgin olive oil until it is ready.
3 tablespoons minced Place the seasoned chicken

garlic thighs on the grill then grill until
all sides of the chicken are
1-½ teaspoons thyme golden brown and cooked
through. Brush the chicken
2 teaspoons chopped thighs with the marinade once
rosemary every 5 minutes.
½ teaspoon pepper Once it is done, remove the

chicken from the grill and
60
CHEESY CHICKEN ZUCCHINI IN

SAVORY COCONUT GRAVY
Method
Makes 4 servings
into cubes then set aside.
Ingrеdiеntѕ
Next, preheat a skillet over
1 lb. boneless chicken medium heat then pour extra
thighs virgin olive oil into it.
2 tablespoons extra Once the oil is hot, add chicken

virgin olive oil cubes to the skillet and sauté
61
until wilted. Cook until the

2 tablespoons minced chicken is done.
garlic
Remove the cooked chicken
½ teaspoon black from the skillet and place on a
pepper plate.
1 teaspoon Italian Next, stir in minced garlic to the

seasoning skillet then sauté until lightly
golden brown and aromatic.
½ cup coconut milk
After that, pour coconut milk
1 cup sliced zucchini into the skillet and season with
black pepper and Italian
¾ cup grated cheddar seasoning. Bring to a simmer.
cheese
Once it is done, put the cooked
¼ cup chopped chicken and sliced zucchini to
parsley the skillet and stir until the
chicken is completely coated
with the seasoned coconut
milk.
Transfer the cooked chicken

and the gravy to a serving dish
then sprinkle grated cheddar
cheese on top.
Garnish with fresh parsley and

serve.
Enjoy immediately.
62
GARLICKY CHICKEN
ASPARAGUS
Method
Makes 4 servings
Ingrеdiеntѕ parchment paper.
1-½ lbs. boneless Next, cut the boneless chicken
chicken thighs thighs into medium cubes then
set aside.
3 tablespoons extra
virgin olive oil Combine extra virgin olive oil
with lemon juice, minced garlic,
63
oregano, and black pepper then

2 tablespoons lemon mix well.
juice
Rub the boneless chicken
3 tablespoons minced thighs with the spice mixture
garlic then spread on the prepared
baking tray.
¾ teaspoon oregano
Sprinkle asparagus over the
½ teaspoon black chicken then arrange sliced
pepper lemon on top.
½ lb. chopped Bake the chicken for

asparagus approximately 25 minutes or
until the chicken is cooked
1 fresh lemon through.

from the oven and transfer to a
serving dish.
Serve and enjoy.
64
CRISPY CHICKEN WITH CHEESE

SAUCE
Carbohydrates: 5.6g Protein: 12.7g Fiber: 1.1g Total
Fat: 42.2g Calories: 439 Saturated Fat: 10.7g Sugar:
3.4g Net Carbs: 4.5g Carbohydrates: 4%
Protein:9% Fat: 87%
Method
Makes 4 servings
into slices then set aside.
Ingrеdiеntѕ
1 lb. boneless chicken bowl.
thigh
Season the egg with black
½ teaspoon black pepper then stir until
pepper incorporated.
1 cup almond flour
65
Dip the sliced chicken in the

1 egg beaten egg then roll in the
almond flour. Make sure that
½ cup extra virgin the chicken is completely
olive oil, to fry coated with almond flour.
1 cup almond yogurt Preheat a frying pan over

medium heat then pour olive oil
1 cup grated cheddar into the pan.
cheese
Once the oil is hot, put the
2 teaspoons mustard chicken in the frying pan and
fry until both sides of the
chicken are lightly golden
brown and the chicken is
completely cooked.
Place the crispy chicken on a

serving dish.
In the meantime, place almond

yogurt, grated cheddar cheese,
and mustard in a saucepan then
bring to a simmer over very low
heat.
Stir the sauce until incorporated

then remove from heat.
Drizzle the cheese sauce over

the chicken then serve.
Enjoy warm!
66
STICKY CHICKEN WITH SPICY

SAUCE
Carbohydrates: 5.2g Protein: 21g Fiber: 2g
Method
Makes 4 servings
Ingrеdiеntѕ aluminum foil. Set aside.
1-½ lbs. boneless Cut the boneless chicken thighs

chicken thighs into slices then rub with olive
oil and lemon juice.
2 tablespoons lemon
juice Spread chicken on the prepared
baking tray then set aside.
67
Preheat a saucepan over

4 tablespoons extra medium heat then pour the
virgin olive oil remaining olive oil into it.
½ cup chopped Stir in chopped onion and sauté

onion until aromatic and lightly
golden brown.
2 tablespoons diced
green chili After that, add tomato puree
into the saucepan then season
1-tablespoon chili with diced green chili, chili
powder powder, sweet paprika, cumin,
and oregano. Stir well.
1-tablespoon sweet
paprika Drizzle the sauce over the
chicken then cover with
1-teaspoon cumin aluminum foil.
½ teaspoon oregano Place the baking tray in the

preheated oven and bake the
3 tablespoons tomato chicken for approximately 30
puree minutes or until the chicken is
cooked through.

cooked chicken from the oven
and let it rest for a few minutes.
Unwrap the cooked chicken

and transfer to a serving dish.
Drizzle the remaining liquid

over the chicken then serve.
68
BROKEN FRIED DUCK WITH

GREEN CHILI TOPPING AND
FRIED CABBAGE
Method
Makes 4 servings
Rub the duck with lemon juice
then let it rest for approximately
Ingrеdiеntѕ 10 minutes.
1 ½ lbs. bone-in duck After 10 minutes, place the

thighs duck in a skillet then season
with 3 tablespoons of minced
3 tablespoons lemon garlic, ginger, lemon grasses,
juice and bay leaf.
69
Pour water over the duck then

4 tablespoons minced bring to boil.
garlic
1-teaspoon ginger heat and cook until the water is
2 lemon grasses duck.
1 bay leaf Remove the duck from heat

and set aside.
2 cups water
2 cups chopped medium heat and pour olive oil
cabbage into the pan.
½ cup extra virgin Once the oil is hot, put the

olive oil, to fry cooked duck in the frying pan
and fry until both sides of the
2 tablespoons duck are lightly golden brown.
chopped green chili
Remove the fried duck from the
frying pan and discard the
excessive oil.
Place the fried duck on a mortar

then press until broken.
Arrange the fried duck on a

serving dish then set aside.
Next, quickly fry the chopped

cabbage then place next to the
fried duck.
After that, place green chili, the

remaining minced garlic, and a
teaspoon of olive oil in a food
70
processor then process until

smooth.
Top the duck with green chili

mixture then serve.
Enjoy immediately.
71
SPICY DUCK WITH STEAMED

GREEN COLLARD
Total Fat: 28.2g Calories: 353 Saturated Fat: 12g
Method
Makes 4 servings
heat then steam the collard
Ingrеdiеntѕ green until just tender.
1 ½ lbs. bone-in duck Remove the steamed collard
thighs green from heat then set aside.
2 tablespoons extra Preheat a skillet over medium
virgin olive oil heat then pour olive oil into it.
2 tablespoons minced Once the oil is hot, stir in
garlic minced garlic and sliced shallots
72
then sauté until wilted and

2 teaspoons sliced aromatic.
shallots
Next, add the duck to the skillet
1-teaspoon turmeric and season with turmeric, red
chili flakes, and kaffir lime
3 tablespoons red leaves.
chili flakes
After that, pour water over the
1 kaffir lime leaf duck then bring to boil.
2 cups water Once it is boiled, reduce the

heat and cook until the duck is
½ cup coconut milk tender and cooked through.
1 cup chopped Pour coconut milk into the

collard green skillet then bring to a simmer.
Occasionally stir the gravy until
incorporated.
When it is done, remove the

cooked duck and the gravy to a
serving bowl serve with
steamed collard green.
Enjoy!
73
TOMATO CHILI CHICKEN

TENDER WITH FRESH BASILS
Fat: 31.9g Calories: 410 Saturated Fat: 7.8g Sugar: 1.5g
Net Carbs: 3.9g Carbohydrates: 4%
Method
Makes 5 servings
Ingrеdiеntѕ into medium cubes then place
in a skillet.
2 lbs. boneless
chicken thighs Season the chicken with minced
garlic and lemon grasses then
2 tablespoons minced pour water over the chicken.
garlic Bring to boil.
2 lemon grasses 2 Once it is boiled, reduce the

cups water heat and cook until the water is
74

¼ cup diced red chicken.
tomatoes
2 tablespoons red from heat then set aside.
chili flakes
3 tablespoons extra medium heat then pour olive oil
½ cup fresh basils Stir in the chicken and cook

until lightly brown.
Add red tomatoes, red chili

flakes, and fresh basils to the
saucepan then stir until wilted
and the chicken is completely
seasoned.
Transfer the chicken to a

Enjoy!
75
CHICKEN AVOCADO CREAMY

SALAD
Method
Makes 4 servings
Add oregano to the almond
milk then stir well.
Ingrеdiеntѕ
1 lb. boneless chicken into slices then rub with almond
thighs milk mixture. Let it rest for
½ cup almond milk
1-teaspoon oregano
76
In the meantime, preheat an

2 tablespoons lemon oven to 250°F and line a baking
juice tray with aluminum foil.
3 tablespoons extra Spread the seasoned chicken on

virgin olive oil the prepared baking tray and
bake until the chicken is done.
1 ripe avocado
While waiting for the chicken,
2 tablespoons cut the avocado into halves
chopped celeries then remove the seed.
2 tablespoons cilantro Peel the avocado then cut into

cubes.
¼ cup diced onion
Place the avocado cubes in a
¼ teaspoon pepper salad bowl then drizzle lemon
juice and extra virgin olive oil
over the avocado.
Add chopped celeries, cilantro,

onion, and pepper to the salad
bowl then toss to combine.
Once the chicken is done,

remove from the oven and
Top the chicken with avocado

salad then serve immediately.
Enjoy right away.
77
GRILLED SALMON GARLIC

WITH TAHINI SAUCE
Protein: 15.1% Fat: 74%
Method
Makes 4 servings
Cut the lime into halves then
squeeze the juice over the
Ingrеdiеntѕ salmon. Let the salmon rest for
1 ½ lbs. salmon
In the meantime, place garlic
1 fresh lime cloves in a food processor then
add extra virgin olive oil, cumin,
10 cloves garlic coriander, paprika, and black
pepper to the food processor.
¼ cup extra virgin Process until smooth.
olive oil
78
Wash and rinse the salmon then

1-teaspoon cumin pat it dry.
¾ teaspoon coriander Rub the salmon with the garlic

mixture then set aside.
1 ½ teaspoons
paprika Next, prepare a grill and preheat
it to medium heat.
½ teaspoon black
pepper Once the grill is ready, place the
seasoned salmon directly on the
3 tablespoons tahini grill and grill for approximately
paste 5 minutes each side.

grilled salmon from the grill and
1 tablespoon lemon transfer to a serving dish.
juice
Place tahini paste and garlic
¼ teaspoon garlic powder in a food processor
powder then pour water and lemon
juice over the paste. Process
¾ cup chopped until smooth.
parsley
Transfer the tahini sauce to a
serving bowl then add chopped
parsley to the sauce. Mix well.
Serve the grilled salmon with

tahini sauce and enjoy warm
79
LEMON MINT GRILLED

PRAWNS
Method
Makes 4 servings
Place mint leaves, thyme,
chopped parsley, minced garlic,
Ingrеdiеntѕ lemon juice, and extra virgin
olive oil in a blender then blend
2 lb. fresh prawn until incorporated.
2 tablespoons Drizzle the spice mixture over

chopped mint leaves the prawns then toss until the
prawn is completely seasoned.
¼ teaspoon thyme
80
Preheat a grill over medium

2 tablespoons heat then wait until it is ready.
chopped parsley
4 teaspoons minced steamer and steam the carrot
garlic until tender. Set aside.
¼ cup extra virgin Once the grill is ready, place the

olive oil prawns on it. Grill for a few
minutes until the prawns are
2 tablespoons lemon completely cooked and brush
juice with the spices once in a while.
¼ cup carrot stick When the prawn is done,

remove from grill and place on
¼ cup chopped a serving dish.
lettuce
Garnish with lettuce and
½ cup grated cheddar steamed carrots then sprinkle
cheese grated cheddar cheese on top.
Serve and enjoy.
81
TUNA GARLIC SALAD WITH

JALAPENO COLESLAW
Method
Makes 6 servings
Drizzle lemon juice over the
tuna fillet then let it rest for
Ingrеdiеntѕ approximately 10 minutes.
1 lb. tuna fillet In the meantime, cut the apple

then place in a bowl.
2 tablespoons lemon
juice Quickly peel the carrot and
shred it into pieces.
2 tablespoons minced
garlic Next, cup the green jalapeno
into slices then combine with
82
apple dices, shredded carrots,

A pinch of black and shredded cabbage.
pepper
Drizzle extra virgin olive oil
2 tablespoons butter over the coleslaw then toss to
combine. Set aside.
1 fresh apple
After 10 minutes, rub the tuna
1 medium carrot fillet with minced garlic and
pepper then set aside.
2 cups shredded
cabbage In the meantime, preheat a grill
over medium heat then wait
1 green jalapeno until it reaches the desired
temperature.
3 tablespoons
mayonnaise Once the grill is ready, brush
the tuna fillet with butter then
1 ½ tablespoons extra place directly on the grill.
virgin olive oil
Grill the tuna until the tuna
fillet is cooked through.
Remove the tuna from the grill

then serve with jalapeno
coleslaw and mayonnaise.
83
CALAMARI MAYO WITH

CAULIFLOWER BROCCOLI
SALAD
Method
Makes 4 servings
heat then steam broccoli and
Ingrеdiеntѕ cauliflower florets until tender. Set
aside.
¾ lb. fresh squids
Remove the squid ink and cut the
1 egg squids into rings.
¼ teaspoon pepper Crack the egg then place in a bowl.
84
Season the egg with pepper and stir

1 cup almond flour until incorporated.
½ cup extra virgin Dip the squids in the beaten egg

olive oil, to fry then roll in the almond flour. Set
aside.
1-cup broccoli florets
Preheat a frying pan over medium
heat then pour extra virgin olive oil
1-cup cauliflower into it.
florets
Once the oil is hot, put the rolled
¼ cup diced cheddar squids into the frying pan until
cheese lightly golden brown.
2 tablespoons diced Discard the excessive oil.

onion
Next, combine mayonnaise with
¼ cup mayonnaise sour cream and lemon juice then
mix well.
¼ cup sour cream
To serve, place the fried calamari
1-tablespoon lemon on a serving dish then arrange the
steamed broccoli and cauliflower
juice florets on the same serving dish.
Drizzle mayonnaise mixture over

the salad then sprinkle diced
cheddar cheese on to.
Serve and enjoy immediately.
85
FRIED CRAB GARLIC WITH

ZUCCHINI PICKLES
Method
Makes 4 servings
Cut the zucchini into thin slices
then place in a jar with a lid.
Ingrеdiеntѕ
Add chopped onion, celery
4 soft shell crabs seeds, and turmeric to the jar
then pour apple cider vinegar to
4 tablespoons minced the jar.
garlic
Cover the jar with the lid and
½ cup extra virgin shake for a few seconds. Store
olive oil the pickles in the refrigerator.
86
Place the crabs in the pot then

1 medium zucchini pour water to cover.
½ cup chopped Season with minced garlic then

onion bring to boil.
2 teaspoons celery Once it is boiled, turn the stove

seeds off and cover the pot with the
lid. Let it rest for approximately
1-teaspoon turmeric 5 minutes.
1-cup apple cider After 5 minutes, open the pot

vinegar and take the crabs out of the
pot.

Once it is hot, put the crabs into

the frying pan then fry until
crispy.

the frying pan and transfer to a
serving dish.
Serve with zucchini pickles.
87
SPINACH SALMON NUGGET
Method
Makes 4 servings
heat then steam the spinach for
Ingrеdiеntѕ a few minutes or until just
wilted. Remove from the
½ lb. salmon fillet steamer.
½ teaspoon pepper Cut the salmon fillet into cubes

then place in a food processor
3 teaspoons minced then add minced garlic and
garlic pepper to the food processor.
Process until smooth.
1 egg
88
Crack the egg and add to the

1 cup chopped salmon mixture.
spinach
Add chopped steamed spinach
½ cup extra virgin to the mixture then mix until
olive oil, to fry just combined.
Preheat a steamer again then

prepare a baking pan. Line the
baking pan with aluminum foil.
Place the salmon mixture in the

steamer then steam for
until set.

the steamer and let it cool for a
few minutes.
Take the salmon nugget out of

the baking pan and cut into
thick slices.
Next, preheat a frying pan and

pour extra virgin olive oil into it.
Put the sliced salmon nugget in

the frying pan and fry until both
sides are lightly golden brown.
Take the fried salmon nugget

out of the frying pan and strain
the excessive oil.
89
Arrange the fried salmon

nuggets on a serving dish and
serve.
Enjoy warm.
90
SAVORY FRIED PRAWN WITH

RED CHILI SAUCE AND
STEAMED COLLARD GREEN
Method
Makes 4 servings
Season the prawn with minced
garlic and coriander then let it
Ingrеdiеntѕ rest for approximately 10
minutes.
½ lb. fresh prawns
3 tablespoons minced steamer over medium heat then
garlic steam the collard green.
2 teaspoons coriander
91

½ cup extra virgin medium heat then pour extra
olive oil, to fry virgin olive oil into it.
3 shallots Once the oil is hot, put the

prawns in the frying pan and fry
¼ cup red chili for a few minutes or until the
prawns turn into pink.
1 medium red
tomatoes Remove the fried prawns from
the frying pan and place on a
2 cups collard green serving dish.
Stir in red chili, shallots, and red

tomatoes to the frying pan then
fry for a few minutes or until
wilted.
Transfer the fried chili, shallots,

and tomatoes process until
smooth.
To serve, place the steamed

collard green and red chili sauce
next to the fried prawn and
enjoy warm.
92
TUNA CHEESE STEAK WITH

ASPARAGUS LEMON SALAD
Method
Makes 4 servings
Preheat a saucepan over
medium heat then pour olive oil
Ingrеdiеntѕ into it.
1 lb. tuna fillet Sprinkle pepper over the tuna

and place the tuna in the
3 tablespoons olive saucepan.
oil
½ teaspoon pepper
93
Cook the tuna for

½ handful asparagus approximately 4 minutes or
until opaque then flip it.
2 tablespoons lemon
juice Continue cooking the tuna for
another 4 minutes or until the
½ teaspoon grated tuna is lightly golden brown and
lemon zest cooked through.
¼ cup mayonnaise Remove the tuna from the

saucepan then place on a
½ cup grated cheddar serving dish.
cheese
Next, cut and trim the
asparagus then sauté with the
remaining olive oil.
Once it is done, place the

asparagus next to the tuna then
set aside.
Quickly combine mayonnaise

with lemon juice and grated
lemon zest then stir well.
Drizzle the lemon mayonnaise

over the tuna and asparagus
then sprinkle grated cheese on
top.
Serve and enjoy.
94
STIR FRY CRAB IN CREAMY

CHILI
Method
Makes 4 servings
Cut the crabs into halves then
set aside.
Ingrеdiеntѕ
4 whole crabs heat then pour extra virgin olive
oil into the skillet.
4 tablespoons minced
garlic Once the oil is hot, stir in
¼ cup olive oil wilted and aromatic.
95
Add halved crabs to the skillet

½ cup onion then stir until cooked and
crispy.
2 teaspoons green
chili Remove the crabs from heat
then place on a plate.
¾ cup coconut milk
Stir in chopped onion and green
2 kaffir lime leaves chili to the skillet then sauté
with the remaining olive oil.
1-cup fresh basil
Pour coconut milk over the
2 tablespoons lemon onion then season with kaffir
juice lime leaves. Bring to a simmer.
Add fresh basils to the skillet

then return the crabs to the
skillet. Cook for approximately
2 minutes.

heat then drizzle lemon juice
over the crabs.
Transfer the crabs to a serving

dish then enjoy.
96
YELLOW SQUID CURRY WITH CHOPPED

CABBAGE
Method
Makes 4 servings
Discard the squid ink then wash
and rinse the squids.
Ingrеdiеntѕ
1 lb. fresh squids heat then pour extra virgin olive
oil into it.
2 tablespoons extra
virgin olive oil Once the oil is hot, stir in
minced garlic and sliced shallots
2 teaspoons minced then sauté until aromatic and
garlic wilted.
97
Stir in the squids then season

2 teaspoons sliced with turmeric, curry powder,
shallots bay leaf, lemon grass, galangal,
and kaffir lime leaf then sauté
½ teaspoon turmeric until wilted and completely
seasoned.
1-teaspoon curry
powder Pour coconut milk over the
squids then bring to boil.
1 bay leaf 1 lemon
grass Remove from heat and transfer
to a serving dish.
1-inch galangal
Serve and enjoy
1 kaffir lime leaf
1-cup coconut milk
½ cup chopped
cabbage
98
BAKED JUICY SALMON WITH

SAUTÉED LEEK AND
ASPARAGUS
Method
Makes 4 servings
Preheat an oven to 400°F
(204°C) and prepare a baking
Ingrеdiеntѕ tray. Set aside.
1 lb. salmon fillet Drizzle lemon juice over the

salmon fillet then brush with
6 tablespoons extra extra virgin olive oil.
virgin olive
99
Wrap the salmon fillet with

2 tablespoons lemon aluminum foil then place on the
juice baking tray.
2 teaspoons minced Place the baking tray in the

garlic oven and bake for
½ cup chopped leek
After 10 minutes, take the
½ cup chopped baking tray out of the oven and
asparagus unwrap the aluminum foil.
½ teaspoon pepper Return the salmon back to the

oven and bake again for
½ teaspoon ginger another 10 minutes or until the
salmon is lightly golden brown.

saucepan over medium heat
and pour olive oil into the
saucepan.

lightly golden brown.
Next, add chopped leek and

asparagus to the saucepan then
season with pepper and ginger.
Stir occasionally and cook until
the vegetables are wilted.
Transfer the sautéed vegetables

to a serving dish then wait until
the baked salmon is ready.
100
When the salmon is done, take

it out of the oven and place on
the top of the vegetables.
Serve and enjoy!
101
CRISPY PRAWN WITH ALMOND

CHEESY SAUCE
Method
Makes 4 servings
Peel the prawns and remove the
head.
Ingrеdiеntѕ
Crack the egg then place in a bowl.
½ lb. fresh prawns
Season the egg with pepper then
1 egg stir until incorporated.
Dip the prawns in the egg then roll

½ teaspoon pepper into the almond flour. Set aside.
1 cup almond flour
102
Preheat a frying pan over medium

¼ cup extra virgin heat then pour extra virgin olive oil
olive oil, to fry into it.
¼ cup chopped Put the prawns in the frying pan

onion and fry until the prawns are lightly
golden brown.
¼ cup water Remove the fried prawns from the
frying pan and strain the excessive
½ cup grated cheese oil. Arrange on a serving dish.
Take about 2 tablespoons of extra

virgin olive oil then pour into a
saucepan. Preheat it over medium
heat.
When the oil is hot, stir in chopped

onion and sauté until wilted and
aromatic.
Pour water into the saucepan then

add grated cheese to the saucepan.
Stir in almond flour and stir until

thick.
Drizzle the cheese sauce over the

fried prawns’ then serve. Enjoy!
103
OYSTER STEW CREAMY KALE
Method
Makes 6 servings
Place the oyster in a pot then
bring to boil.
Ingrеdiеntѕ
1 lb. oyster heat and cook for
2 tablespoons extra
virgin olive oil Strain the oysters then discard
the water. Set aside.
2 teaspoons sliced
shallots
104
Next, preheat a skillet over

2 tablespoons medium heat then pour extra
chopped celeries virgin olive oil into the skillet.
1-cup coconut milk Stir in sliced shallots and sauté

until wilted and aromatic.
1-teaspoon thyme
Pour coconut milk into the
½ teaspoon pepper skillet then bring to boil.
2 cups chopped kale Once it is boiled, season with

thyme and pepper then stir in
chopped kale. Bring to a
simmer.
Transfer to a serving dish then

serve.
Enjoy!
105
TUNA BALLS IN GARLIC

TOMATO GRAVY
Method
Makes 4 servings
Cut the tuna fillet into cubes then
place in a food processor.
Ingrеdiеntѕ
Add coconut flour into the food
¾ lb. tuna fillet processor then process until
smooth.
1-tablespoon coconut
Transfer the tuna mixture to a
flour
bowl then add chopped leek to the
bowl. Mix until just combined.
2 tablespoons
chopped leek
106
Shape the tuna mixture into small

2 tablespoons extra balls form then set aside.
virgin olive oil
Pour2 cups of water into a pot then
3 teaspoons minced bring to boil.
garlic
Once the water is boiled, slowly
put the small tuna balls then cook
4 cups water
until they are floating.
½ teaspoon pepper In the meantime, preheat a skillet
over medium heat then pour extra
½ cup chopped virgin olive oil into the skillet.
tomato
Once the oil is hot, stir in minced
¼ cup chopped garlic then sauté until aromatic.
celeries
Pour the remaining water into the
skillet then bring to boil.
Once it is boiled, season the gravy

with pepper then add chopped
tomatoes and celeries to the gravy.
When the tuna balls are floating,

take them out of the pot and
transfer to the gravy. Bring to a
simmer.
Transfer to a serving bowl then

serve warm.
Enjoy immediately.
107
TASTY ASPARAGUS CRAB SOUP
Method
Makes 8 servings
Ingrеdiеntѕ oil into the skillet.
1 lb. crabmeat Once the oil is hot, stir in

chopped onion and minced
½ lb. chopped garlic then sauté until wilted and
asparagus aromatic.
2 tablespoons extra Pour water into the skillet over

virgin olive oil the spice and bring to boil.
108
Once it is boiled, season the

½ cup chopped soup with pepper then stir in
onion crabmeat, asparagus, and
cauliflower florets.
2 teaspoons minced
garlic Cook the soup for
½ cup cauliflower until the asparagus is tender.
florets
Crack the eggs over boiled
2 cups water gravy and quickly stir well.
2 tablespoons parsley Transfer the soup to a serving

bowl then garnish with
½ teaspoon pepper chopped parsley.
2 eggs Serve and enjoy.
109
GREEN CHILI SQUID BLACK

PEPPER
Prep time: 4 minutes
Cooking time: 16 minutes
Sugar: 1.1g Net Corbs: 5.4g Carbohydrates: 9%
Method
Makes 4 servings
Remove the squid ink and cut
the squids into rings.
Ingrеdiеntѕ
½ lb. fresh squids heat then pour extra virgin olive
3 tablespoons extra
virgin olive oil Once the oil is hot, stir in
minced garlic and sliced shallots
2 teaspoons minced
garlic
110
then sauté until wilted and

2 teaspoons sliced aromatic.
shallots
Next, add the squid to the
¼ cup chopped green skillet and sauté until just
chili wilted.
½ cup coconut milk Pour coconut milk over the

squids then cook until the liquid
1-teaspoon coconut is completely absorbed into the
aminos squids.
1-teaspoon black Add chopped green chili,

pepper coconut aminos, and black
pepper to the skillet then stir
until the squids are completely
seasoned and cooked through.
Remove the squids from heat

Serve and enjoy.
111
HEALTHY PAN SEARED

SALMON WITH MUSHROOM
AND SPINACH
Method
Makes 4 servings
Sprinkle pepper over the
salmon fillet then set aside.
Ingrеdiеntѕ
Preheat a pan over medium
1 lb. salmon fillet heat then pour olive oil into it.
3 tablespoons extra Once it is hot, put the salmon in

virgin olive oil the pan and sear it for
112
approximately 4 minutes then

1 cup chopped flip it.
mushroom
Sear the other side of the
2 cups chopped salmon and cook until it is
spinach completely done and both sides
of the salmon are cooked.
¼ cup chopped
tomatoes Remove the cooked salmon
from the pan and place on a
½ teaspoon pepper plate.
1-tablespoon Next, stir in mushroom then

balsamic vinegar sauté with the remaining olive
oil.
Once the mushroom is wilted,

stir in chopped spinach and
tomatoes then toss with
balsamic vinegar.
Transfer the vegetables to a

serving dish then put the
cooked salmon on top.
Serve and enjoy
113
STEAMED PRAWNS WITH

GREEN BASILS AND LIGHT
SPINACH SOUP
Method
Makes 4 servings
Season the coconut milk with
red chili flakes and minced
Ingrеdiеntѕ garlic then stir well. Set aside.
1 lb. fresh prawns Preheat a steamer over medium

heat then prepare a disposable
2 teaspoons minced aluminum pan.
garlic
Combine the prawn with
¼ cup red chili flakes chopped tomatoes, lemon
114
grasses, fresh basils, and grated

½ cup chopped coconut then stir well.
tomatoes
Place the mixture in the
2 lemongrasses prepared aluminum pan then
spread evenly.
1-cup fresh basils
Pour the coconut milk over the
½ cup grated coconut mixture then steam for
1-cup coconut milk
In the meantime, pour water
2 cups chopped into a pot then bring to boil.
spinach
Once it is boiled, stir in
2 teaspoons sliced chopped spinach and season
shallots with sliced shallots. Stir well
and remove from heat.
1-½ cups water
When the steamed prawn is
done, remove from the steamer
Serve with spinach soup.
Enjoy.
115
MIXED TUNA SOUP IN GREEN

COCONUT GRAVY
Method
Makes 6 servings
Place garlic, shallots, and green
chili in the food processor then
Ingrеdiеntѕ process until smooth.
½ lb. tuna fillet Preheat a skillet over medium

2 tablespoons extra into it.
virgin olive oil
2 teaspoons sliced
garlic
116
Once it is hot, stir in the spice

2 teaspoons sliced mixture then sauté until
shallots aromatic.
2 teaspoons green Pour water over the spice then

chili bring to boil.
½ cup fresh basil Once it is boiled, add tuna,

eggplant, kale, and spinach then
1 bay leaf season with fresh basil, bay leaf,
and galangal.
1-inch galangal
Pour coconut milk into the
1-cup coconut milk skillet then bring to boil.
1-cup water Once it is boiled, remove the

soup from heat and transfer to
½ cup chopped a serving dish.
eggplant
½ cup chopped kale
½ cup chopped
spinach
117
FISH BALLS WITH CHIVES AND

LEMON GARLIC CREAMY SAUCE
Carbohydrates: 11.8g Protein: 25g Fiber: 5g
Method
Makes 4 servings
heat then pour 2 tablespoons of
Ingrеdiеntѕ extra virgin olive oil into it.
½ lb. fish fillet Once it is hot, stir in chopped

4 tablespoons extra aromatic. Remove from heat.
virgin olive oil
½ cup chopped line a baking tray with
onion aluminum foil. Set aside.
118
Cut the fish fillet into cubes

4 teaspoons minced then place in a food processor.
garlic
Add sautéed onion, ¼ cup
½ cup chives chives, egg, and a tablespoon of
coconut flour to the food
1 egg processor then process until
tender.
2-tablespoon coconut
flour Shape the mixture then arrange
on the prepared baking tray.
2 tablespoons lemon
juice Place the baking tray in the
oven and bake the fish balls for
1 ½ cups coconut approximately 20 minutes or
milk until the fish balls are set.

saucepan over medium heat
then pour the remaining extra
119
SPICY CRISPY SQUIDS WITH

ONION
Method
Makes 4 servings
Cut the squids and onion into
rings then set aside.
Ingrеdiеntѕ
Place almond flour in a bowl
½ lb. fresh squids then season with pepper.
1 big onion Crack the egg and add to the

almond flour then pour water
1-cup almond flour over the almond flour. Stir until
incorporated. Set aside.
½ teaspoon pepper
120

1 egg medium heat then pour olive oil
into it.
¾ cup water
Dip the onion ring in the
½ cup olive oil almond flour mixture then fry.
¼ cup chopped red Once the onion is done, do the

chili same thing to the squids.
2 teaspoon garlic Next, take about 2 tablespoons

of olive oil then pour into a pan.
Stir in minced garlic and

chopped red chili then sauté
until wilted and aromatic.
Add fried onion and squid rings

to the pan then stir until the
rings are completely seasoned.
Remove from heat and transfer

then crispy squids to a serving
dish.
121
SALMON LEMON BLACK

PEPPER WITH ROASTED KALE
GARLIC
Method
Makes 4 servings
Preheat an oven to 400°F (204°C)
and prepare 2 disposable
Ingrеdiеntѕ aluminum pans.
¾ lb. salmon fillet Cut the lemons into thin slices then
arrange a half of the salmon slices
6 tablespoons extra on the bottom of the prepared
aluminum pan.
virgin olive
1-teaspoon black
pepper
122
Brush the salmon fillet with olive

2 fresh lemons oil then place on the lemon slices
in the aluminum pan.
3 cups chopped kale
Sprinkle black pepper over the
3 teaspoons minced salmon then cover the salmon with
the remaining lemon slices.
garlic
Place the salmon in the oven and
bake for approximately 30 minutes
or until the salmon is opaque and
cooked through.
In the meantime, place the

chopped kale in another aluminum
pan then add the remaining olive
oil over the kale.
Season the kale with minced garlic

and toss to combine.
Once the salmon is done, remove

it from the oven and put kale in it.
Roast the kale for approximately 7

minutes or until done.
Remove the kale from the oven

and transfer to a serving dish
together with the salmon.
Serve and enjoy.
123
STEAMED PRAWN AND VEGGIE

BAGS
Method
Makes 4 servings
Combine almond flour with
water then add an egg into the
Ingrеdiеntѕ mixture. Stir until mixture.
2 lbs. fresh shrimps Make several omelets with this

mixture then set aside.
¼ cup diced carrot
Peel the prawns and remove the
¼ cup chopped leek head.
½ cup diced onion
124
Place the prawns in the food

4 tablespoons extra processor then process until
virgin olive oil smooth. Set aside.
¼ cup coconut milk Next, preheat a skillet over

medium heat then pour 2
2 eggs tablespoons of olive oil into it.
¼ cup grated cheddar Once it is hot, stir in chopped

cheese onion and sauté until lightly
golden brown and aromatic.
1 cup almond flour
Add carrot and leek to the
½ cup water skillet then pour coconut milk
over the veggies. Cook until the
coconut milk is completely
absorbed into the veggies.
Place the smooth prawn,

sautéed veggies, and the
remaining eggs in a bowl then
mix until combined.
Place an omelet on a flat surface

then drop a tablespoon of
prawn mixture on it.
Fold like an envelope then set

aside. Repeat with the
remaining omelets and prawn
mixture.

medium heat then pour the
remaining olive oil into it.
125
Once the oil is hot, slowly put

the prawn envelopes in the
saucepan and cook for
Flip them and cook for another

2 minutes or until both sides are
Remove from the saucepan and

arrange on a serving dish.
126
CARROT AND LEEK IN SPICY

TUNA FRITTER
Sugar: 1g Net Carbs: 2.6g Carbohydrates: 3%
Method
Makes 4 servings
Cut the tuna fillet into cubes
then place in a food processor.
Ingrеdiеntѕ
Add red chili flakes, minced
1 lb. tuna fillet garlic, and eggs then process
until smooth.
2 teaspoons red chili
flakes Add chopped leek and grated
carrots to the mixture then mix
2 teaspoons minced until just combined.
garlic
127
Shape the tuna mixture into

½ cup chopped leek small fritter forms then set
aside.
¼ cup grated carrots
Next, preheat a frying pan over
2 eggs medium heat then pour olive oil
into it.
½ cup extra virgin
olive oil, to fry Once the oil is hot, put the tuna
fritters into the frying pan and
fry for approximately 3
minutes.
Flip the tuna fritters then fry for

another 3 minutes or until both
sides of the tuna fritters are
Remove the fried tuna fritters

from the frying pan and strain
the excessive oil.
Arrange the fried tuna on a

Enjoy warm.
128
BAKED CALAMARI WITH

AVOCADO LEMON SALSA
Method
Makes 4 servings
bowl.
Ingrеdiеntѕ
Pour extra virgin olive oil into
1 lb. fresh squid the bowl then mix until
incorporated.
1 cup almond flour
Remove the squid ink and put
1 egg the squid in the egg mixture.
Soak for a few minutes.
4 tablespoons extra
virgin olive oil
129

1 ripe avocado line a baking tray with
aluminum foil.
2 tablespoons
mayonnaise Once the oven is ready, take the
squids out of the marinade and
¼ teaspoon pepper transfer to the almond flour.
1-teaspoon tomato Shake the squids several times

puree 1 teaspoon until the squids are completely
lemon juice coated with flour.
Transfer the coated squids to

the prepared baking tray and
spread evenly.
Bake the squids for

approximately 10 minutes then
flip all of the squids.
Bake again for another 10

minutes or until the squids is
crispy and lightly golden brown.
Remove the squids from the

oven and transfer to a serving
dish.
Cut the avocado into halves

then discard the seed.
Scoop out the avocado flesh

and mash until smooth and
creamy.
Add mayonnaise, pepper,

tomato puree, and lemon juice
130
to the avocado then mix until

combined.
Serve the baked squids with

avocado lemon salsa.
Enjoy!
131
ZUCCHINI SALMON CLEAR

SOUP
Method
Makes 4 servings
Cut the salmon fillet into
cubes then set aside.
Ingrеdiеntѕ
1 lb. salmon fillet heat then pour extra virgin olive
oil into it.
3 tablespoons extra
virgin olive oil Once the oil is hot, put the
salmon cubes into the skillet
1-teaspoon minced then fry for a few minutes or
garlic
132
until the salmon is lightly

3 cups water golden brown.
½ teaspoon pepper Remove the salmon from the

skillet then set aside.
½ teaspoon basil
Stir in minced garlic and sauté
½ teaspoon oregano until aromatic.
½ teaspoon ginger Next, pour water into the skillet

then season with pepper, basil,
1 cup chopped oregano, and ginger. Bring to
zucchini boil.
Once it is boiled, add chopped

zucchini and fried salmon to the
gravy and cook for
Transfer the soup to a serving

bowl then serve warm.
Enjoy immediately.
133
GREEN SPAGHETTI WITH

CHEESY WHITE PRAWN SAUCE
Method
Makes 4 servings
Peel the zucchinis then discard
the seeds.
Ingrеdiеntѕ
Using a julienne peeler cut the
½ lb. fresh prawns zucchinis into noodles form
2 tablespoons extra
virgin olive oil Drizzle lemon juice and
sprinkle pepper over the
¾ cup diced onion zucchinis noodles then set
aside.
1 cup almond milk
134

1 cup diced cheddar medium heat then pour olive oil
cheese into it.
1 tablespoon almond Once it is hot, stir in diced

flour onion and sauté until wilted and
aromatic.
3 medium zucchinis
Add prawn to the saucepan and
2 tablespoons lemon cook for a few minutes or until
juice the prawns turn to pink.
¼ teaspoon pepper Combine almond flour with

almond milk then pour into the
saucepan.
Stir in cheddar cheese and cook

for a few minutes. Remove
from heat.
Drizzle the cheese prawn sauce

over the zucchini noodles then
mix well.
135
TOMATO CREAMY TUNA WITH

SAUTÉED BROCCOLI AND
CAULIFLOWER
Sugar: 2g Net Carbs: 4.4g Carbohydrates: 4%
Method
Makes 4 servings
Peel the zucchinis then discard
the seeds.
Ingrеdiеntѕ
Using a julienne peeler cut the
½ lb. fresh prawns zucchinis into noodles form
2 tablespoons extra
virgin olive oil Drizzle lemon juice and
sprinkle pepper over the
¾ cup diced onion
136
zucchinis noodles then set

1 cup almond milk aside.
1 cup diced cheddar Next, preheat a saucepan over

cheese medium heat then pour olive oil
into it.
1 tablespoon almond
flour Once it is hot, stir in diced
3 medium zucchinis aromatic.
2 tablespoons lemon Add prawn to the saucepan and

juice cook for a few minutes or until
the prawns turn to pink.
¼ teaspoon pepper
Combine almond flour with
almond milk then pour into the
saucepan.
Stir in cheddar cheese and cook

for a few minutes. Remove
from heat.
Drizzle the cheese prawn sauce

over the zucchini noodles then
mix well.
137
COCONUT CRAB CAKES WITH

GREEN LEAVES
Sugar: 1g Net carbs: 2.1g Carbohydrates: 3%
Method
Makes 4 servings
Combine crabmeat with
coconut flakes, eggs, chopped
Ingrеdiеntѕ spinach, and chopped leek then
season with pepper and minced
¼ lb. crabmeat garlic. Mix well.
½ teaspoon pepper Shape the mixture into medium
fritter forms then set aside.
3 teaspoons minced
garlic Next, preheat a frying pan over
½ cup coconut flakes
138
virgin olive oil into the frying

2 eggs pan.
1 cup chopped Once the oil is done, put the

spinach crab fritter into the frying pan
and fry for approximately 3
¼ cup chopped leek minutes.
½ cup extra virgin Flip the fritters then fry for

olive oil, to fry another 3 minutes or until set
and both sides of the fritters are
Remove from the frying pan

and strain the excessive oil.
Once it is done, arrange the

crab cakes on a serving dish
then enjoy with sautéed veggie,
as you desired.
139
SQUID TOMATO SOUP WITH

OREGANO
Method
Makes 4 servings
Place the red tomatoes in a
blender then pour water into it.
Ingrеdiеntѕ Blend until smooth then set
aside.
¾ lb. fresh squid
Remove the squid ink then cut
2 tablespoons extra into rings. Set aside.
virgin olive oil
½ lb. red tomatoes heat then pour extra virgin olive
2 cups water
140

½ cup coconut milk chopped onion and minced
garlic then sauté until wilted and
½ cup chopped aromatic.
onion
Next, add squids to the skillet
2 teaspoons minced then sauté until just wilted.
garlic
After that, pour the tomato
1-tablespoon lemon mixture to the skillet then
juice season with oregano. Bring to
boil.
1-teaspoon oregano
Once it is boiled, stir in collard
2 cups chopped green and pour coconut milk
collard green into the skillet. Bring to a
simmer.

heat and transfer to a serving
bowl.
Drizzle lemon juice over the

soup then serve warm.
Enjoy immediately.
141
PORK WITH OLIVES
Total Time 40 Minutes
Fat: 23.5g Calories: 321 Sugar: 1.1g
Net Carbs: 2.5g
Method
Makes 6 servings
Heat olive oil in a pan over
medium-high heat.
Ingrеdiеntѕ
Place pork chops in a pan and
6 pork chops, cook until lightly brown and set
boneless and cut into aside.
thick slices
Cook garlic and onion in the
1/8 teaspoon ground same pan over medium heat,
cinnamon until onion is softened.
1/2 cup olives, pitted Add broth and bring to boil.

and sliced
Return pork to pan and stir in
8 ounce ragu ragu and remaining ingredients.
1/4 cup beef broth
142
Cover and simmer for 20

2 garlic cloves, minutes.
chopped
Serve and enjoy.
1 large onion, sliced
1 tablespoon olive oil
143
HERBED PORK ROAST
Total Time 1 Hour 45 Minutes
Carbohydrates: 2.9 Protein: 65.1g Fiber: 0.7g
Net Carbs: 2.2g
Method
Makes 6 servings
Preheat the oven to 350 F.
Ingrеdiеntѕ Season pork roast with pepper

and salt.
3 lbs pork roast,
boneless Heat olive oil in a stockpot and
sear pork roast on each side.
1 rosemary sprig
Add onion and garlic. Pour in
2 fresh oregano sprigs the water, oregano, and thyme
and bring to boil for a minute.
2 fresh thyme sprigs
Cover pot and roast.
1 cup water
Serve and enjoy.
1 onion, chopped
144
3 garlic cloves,
chopped
1 tablespoon black
pepper
1 tablespoon kosher
salt
145
MEDITERRANEAN PORK CHOPS
Fat: 20g Calories: 262 Sugar: 0.8g
Net Carbs: 1g
Method
Makes 4 servings
Season pork chops with pepper
and salt.
Ingrеdiеntѕ
In a bowl, mix together garlic
4 pork loin chops, and rosemary.
boneless
Rub garlic and rosemary
3 garlic cloves, mixture on each pork chops.
minced
Place pork chops on a roasting
1 tablespoon fresh pan and roast in a oven for 10
rosemary, chopped minutes at 425 F/.
1/4 teaspoon black Reduce temperature to 350 F

pepper and continue roasting for about
25 minutes.
1/2 teaspoon kosher
salt
146
Serve and enjoy.
147
HERB CRUSTED PORK

TENDERLOIN
Net Carbs: 0.6g
Method
Makes 4 servings
Add pork, oil, lemon pepper,
and oregano in a zip-lock bag
Ingrеdiеntѕ and rub well and place in a
refrigerator for 2 hours.
1 lb pork tenderloin
Remove pork from zip-lock bag
3 tablespoon feta and make lengthwise cut
cheese, crumbled through the center of the
tenderloin.
3 tablespoon olive
tapenade Spread olive tapenade on half
tenderloin and sprinkle with
3/4 teaspoon lemon crumbled cheese.
pepper
2 teaspoon dried
oregano
148
Fold another half of meat over

1 tablespoon olive oil to the original shape of
tenderloin.
Tie close pork tenderloin with

twine at 2-inch intervals.
Grill pork tenderloin on a hot

grill for 20 minutes. Turn
tenderloin once during grilling.
Cut into slices and serve.
149
GRILLED PORK ROAST
Carbohydrates: 4g Protein: 87.1g Fiber:2g
Net Carbs: 2g
Method
Makes 4 servings
Add sage, rosemary,
garlic, lemon juice, and
Ingrеdiеntѕ salt into the blender and
blend until smooth.
4 lbs pork loin roast,
boneless Rub herb paste all over
roast and place on hot
1/4 cup fresh sage leaves grill.
1/3 cup fresh rosemary Close grill hood and grill

leaves for 1 hour.
5 garlic cloves, peeled Sliced and serve.
2 lemon juice
1 tablespoon salt
150
GRILLED LAMB KEBABS
Net Carbs: 1.2g
Method
Makes 6 servings
In a mixing bowl, combine
together olive oil, red pepper
Ingrеdiеntѕ flakes, lemon zest, pepper, salt,
garlic, oregano, parsley, mint,
1 1/2 lbs lamb and rosemary.
5 tablespoon olive oil Now add lamb pieces into the

bowl and mix well and place in
1/8 teaspoon red refrigerator for 2 hours.
pepper flakes
Preheat the grill medium-high
1 lemon zest heat.
1/2 teaspoon black Thread the lamb chunks onto
pepper skewers and grill for 10
minutes. Turn once.
5 garlic cloves,
minced
151
Serve and enjoy

2 teaspoon oregano,
chopped
1 1/2 tablespoon
parsley, chopped
1 1/2 tablespoon
mint, chopped
1 1/2 tablespoon
rosemary, chopped
1 teaspoon kosher
salt
152
GREEK GYROS
Net Carbs: 1.5g
Method
Makes 4 servings
In a mixing bowl, combine
together ground beef,
Ingrеdiеntѕ lamb, onions, allspice
powder, garlic, pepper, and
1/2 lb ground lamb salt.
1/4 cup onions, grated Make 12 small patties from

the mixture and set aside.
1/4 teaspoon allspice
powder Heat 1 tablespoon of oil in
a pan over medium heat.
4 garlic cloves, grated
Fry patties in a hot pan for
1/2 lb ground beef 3-4 minutes or until they
are cooked.
1/2 teaspoon black pepper
Serve warm and enjoy.
1 1/4 teaspoon salt
153
TASTY LAMB SKEWERS
Net Carbs: 2.5g
Method
Makes 4 servings
Preheat the grill over medium-
high heat.
Ingrеdiеntѕ
In a bowl, add all ingredients
1 lb ground lamb and mix until well combined.
1/8 teaspoon ground Divide mixture into four

cloves portions and shape each
portion into sausage shape and
1/4 teaspoon allspice thread onto a skewer.
1/4 teaspoon Grill over hot grill for 10

cinnamon minutes. Turn every 2-3
minutes.
1/4 teaspoon ground
pepper Serve and enjoy.
154
1/4 cup parsley,

chopped
1 garlic cloves,
minced
1 medium onion,
minced
1/2 teaspoon salt
155
GRILLED LAMB CHOPS
Net Carbs: 0.5g
Method
Makes 6 servings
Season pork chops with garlic
powder and drizzle with oil.
Ingrеdiеntѕ
Heat grill over medium-high
1 lb lamb chops heat.
2 tablespoon butter Grill pork chops on hot grill for

4-5 minutes per side.
1 teaspoon Dijon
mustard In a small bowl, mix together
butter, mustard, and basil.
1 garlic clove, minced
Spread butter mixture on each
1 tablespoon fresh pork chops and serves.
basil, chopped
156
1/2 teaspoon garlic

powder
157
LAMB SUN-DRIED TOMATO

MEATLOAF
Net Carbs: 3.4g
Method
Makes 6 servings
Preheat the oven 375 F/ 190
C.
Ingrеdiеntѕ
Spray a loaf pan with cooking
1 1/2 lbs ground spray and set aside.
lamb
In a bowl, whisk together eggs,
1 tablespoon fresh salt, pepper, and vinegar.
rosemary
Add rosemary, sun-dried
1/2 cup sun-dried tomatoes, shallots, and garlic
tomatoes and mix well.
2 large shallots Add lamb and mix just until

combined.
4 garlic cloves
158
Pour meatloaf mixture into the

2 tablespoon balsamic prepared pan and bake in
vinegar preheated oven for 40-45
minutes.
2 large eggs
Slice and serve.
Pepper
Salt
159
GREEK LAMB CHOPS
Net Carbs: 1.3g
Method
Makes 6 servings
Marinate the lamb chops in the
mixture of garlic, lemon, olive
Ingrеdiеntѕ oil, pepper, and salt. Cover and
place in the fridge overnight.
1 1/2 lbs lamb chops
Cook marinated pork chops
2 teaspoon oregano over a hot grill for 3-5 minutes
per side.
4 garlic cloves,
chopped Serve and enjoy.
1 lemon juice
1/4 cup olive oil
1/4 teaspoon black

pepper
1/4 teaspoon salt
160
TURKEY BREASTS WITH SALSA
Net Carbs: 6.4g
Method
Makes 6 servings
Brush turkey breasts with olive
oil and season with crushed
Ingrеdiеntѕ peppercorns and salt. Set aside
for 20 minutes.
4 turkey breasts,
skinless and boneless Heat grill over high heat.
2 tablespoon black Grill turkey breasts for 10

peppercorns, crushed minutes. Turn once during
cooking.
In a bowl, mix together all salsa
Salt ingredients.
For salsa: Place salsa on a serving plate

and top with chicken breasts.
2 garlic cloves,
chopped
161
Serve and enjoy.

1 tablespoon basil,
chopped
4.5 ounce olives,

pitted and chopped
1 onion, diced
6 tomatoes, chopped
Pepper
Salt
162

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QUICK & EASY 77 KETO MEDITERRANEAN RECIPES

The information provided within this book is for

Quick & Easy 77 Keto Mediterranean Recipes by Claudia J.

Published by Florian Funk Publishing Consultant,

© 2018 Claudia J. Caldwell | Florian Funk All rights

This book or parts thereof may not be reproduced in any

For permission requests, write to the publisher, at

Recipes for Ketogenic Mediterranean

Spicy Beef Tender With Healthy Cucumber ............................................................. 4

Beef Broccoli Crunchy Nugget ................................................................................... 6

Warm Oxtail Soup With Nutmeg And Cloves.......................................................... 8

Stuffed Pork Black Pepper Jalapeno With Carrots ................................................. 14

Spicy Pork With Kale Garlic ..................................................................................... 16

Pork Coconut Curry In Lettuce Blanket .................................................................. 19

Baked Lamb Ribs Rosemary ..................................................................................... 21

Oven Baked Lamb Ribs Macadamia With Tomato Salsa ...................................... 23

Grilled Lamb Shoulder With Creamy Mint Sauce .................................................. 26

Crunchy Crusted Pecan Of Goat.............................................................................. 28

Spicy Turmeric Goat Satay ........................................................................................ 30

Coconut Creamy Goat Fritters With Sautéed Eggplant......................................... 32

Gingery Baked Goat Curry With Cauliflower ......................................................... 35

Minty Goat Roll With Roasted Broccoli And Carrots ........................................... 38

Coconut Creamy Chicken Cheese ............................................................................ 41

Crispy Chicken Oregano With Coconut Coating ................................................... 43

Chicken Tomato Soup With Mushroom ................................................................. 45

Chicken Cheese Balls With Coconut Crumbles ...................................................... 47

Grilled Chicken Satay With Spicy Cashew Sauces .................................................. 49

Cheesy Chicken Loaf With Broccoli And Carrot ................................................... 51

Crispy Almond Chicken With Tomato Onion Sauce............................................. 53

Marinated Chicken Lemon Jalapeno ........................................................................ 55

Tomato Chicken Stew With Baby Spinach.............................................................. 57

Grilled Chicken Thighs Rosemary............................................................................ 59

Cheesy Chicken Zucchini In Savory Coconut Gravy............................................. 61

Garlicky Chicken Asparagus...................................................................................... 63

Crispy Chicken With Cheese Sauce .......................................................................... 65

Sticky Chicken With Spicy Sauce .............................................................................. 67

Spicy Duck With Steamed Green Collard ............................................................... 72

Tomato Chili Chicken Tender With Fresh Basils ................................................... 74

Chicken Avocado Creamy Salad ............................................................................... 76

Grilled Salmon Garlic With Tahini Sauce................................................................ 78

Lemon Mint Grilled Prawns...................................................................................... 80

Tuna Garlic Salad With Jalapeno Coleslaw ............................................................. 82

Calamari Mayo With Cauliflower Broccoli Salad .................................................... 84

Fried Crab Garlic With Zucchini Pickles ................................................................. 86

Spinach Salmon Nugget ............................................................................................. 88

Tuna Cheese Steak With Asparagus Lemon Salad ................................................. 93

Stir Fry Crab In Creamy Chili ................................................................................... 95

Yellow Squid Curry With Chopped Cabbage .......................................................... 97

Baked Juicy Salmon With Sautéed Leek And Asparagus ....................................... 99

Crispy Prawn With Almond Cheesy Sauce ............................................................ 102

Oyster Stew Creamy Kale ........................................................................................ 104

Tuna Balls In Garlic Tomato Gravy....................................................................... 106

Tasty Asparagus Crab Soup..................................................................................... 108

Green Chili Squid Black Pepper ............................................................................. 110

Mixed Tuna Soup In Green Coconut Gravy......................................................... 116

Spicy Crispy Squids With Onion ............................................................................ 120

Salmon Lemon Black Pepper With Roasted Kale Garlic..................................... 122

Steamed Prawn And Veggie Bags ........................................................................... 124

Carrot And Leek In Spicy Tuna Fritter.................................................................. 127

Baked Calamari With Avocado Lemon Salsa ........................................................ 129

Zucchini Salmon Clear Soup ................................................................................... 132

Green Spaghetti With Cheesy White Prawn Sauce ............................................... 134

Coconut Crab Cakes With Green Leaves .............................................................. 138