Coconut prawns

Time & Nutritional data(per serving)

Overall20 mins Hands on15 mins

Total Carbs16.1g Fiber9.1g
Net Carbs7g of which Sugar4g
Protein49.8g Fat38.9g of which Saturated28.4g
Energy641kcal carbs4.9% protein34.5% fat60.6%
Sodium54.7%RDA Magnesium26.1%RDA Potassium35.9%EMR

Ingredients (makes 4 servings)

21.2 oz prawns, cooked	600 g / 21.2 oz
6 large free-range eggs	300 g / 10.6 oz
6 tbsp fine organic coconut flour	72 g / 2.5 oz
1 tsp cream of tartar	3 g / 0.11 oz
1⁄2 tsp baking soda	2 g / 0.07 oz
1⁄2 tsp chili powder or cayenne pepper	1.2 g / 0.04 oz
1⁄2 tsp pink Himalayan or sea salt	3 g / 0.11 oz
freshly ground black pepper	1.2 g / 0.04 oz
2 cups desiccated, shredded coconut	140 g / 4.9 oz
4-8 cups extra virgin coconut oil (or ghee, lard, etc.)	880 g / 31 oz

Optional ingredients (makes 4 servings)

8 tbsp ketchup (home-made) +1.7g of net carbs per serving

120 g / 4.2 oz

Step 1

Crack the eggs in a bowl, season with chili powder, salt and black or cayenne pepper and whisk them well.

Step 2

Add coconut flour, cream of tartar and baking soda.

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 1 teaspoons of baking powder, you need ¹⁄₄ a teaspoon of baking soda and ¹⁄₂ teaspoon of cream of tartar.

Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (1 tsp baking powder + 1 tbsp apple cider vinegar for recipe of 2 servings).

Step 3

Clean and peel the prawns if needed. You can use both cooked or raw prawns.

Step 4

Dip each prawn into the coconut batter and transfer to a bowl filled with shredded coconut.

Step 5

Heat the cooking oil in a small sauce pan (or a deep fryer). Make sure the oil is really hot before you put the prawns in using a heat-proof spatula.

Note:

The smaller and deeper the pan is, the less oil you will have to use and waste. Make sure the oil is hot before you put the prawns in. This will reduce wastage and the prawns will be nice and crispy. Otherwise, they will become soggy and too greasy. To test if the oil is hot enough, throw a pinch of shredded coconut and see if it's sizzling. Keep in mind you will need to make the prawns in batches - don't overfill the pan!

Step 6

Let the prawns fry until golden.

Note:

Instead of deep frying the prawns, you can use coconut oil spray and bake the them in the oven at 200℃ / 400℉ until golden.

Step 7

Carefully remove the prawns and place on a plate lined with paper towels.

Step 8

If you keep them for later, simply reheat in the oven to crisp up!

Chocolate yogurt with nuts

 

Time & Nutritional data(per serving)

Overall10 mins Hands on10 mins

Total Carbs15.5g Fiber3.3g
Net Carbs12.2g of which Sugar8.5g
Protein20.8g Fat41.7g of which Saturated16.5g
Energy497kcal carbs9.6% protein16.4% fat74%
Sodium5.2%RDA Magnesium30.6%RDA Potassium14.9%EMR

Ingredients (makes 1 serving)

2⁄3 cup plain full-fat yogurt (~10% fat)	160 g / 5.6 oz
1 handful mixed crumbled nuts	30 g / 1.1 oz
1 tbsp mixed seeds	8 g / 0.28 oz
1 square 90% dark chocolate	10 g / 0.35 oz

Optional ingredients (makes 1 serving)

1⁄4 cup creamed coconut milk +2.7g of net carbs per serving

60 g / 2.1 oz

Step 1

Crumble the nuts in a small bowl by hand or using a knife.

Step 2

Scoop full-fat plain yogurt into a breakfast bowl and mix with coconut cream (if used). Add mixed seeds and crumbled nuts and mix well.

Step 3

Sprinkle with grated dark chocolate.

Note:

You can also use 70% chocolate but no less. use 90% dark chocolate in this recipe. Beware that using chocolate with less cocoa content will increase the amount of net carbs. Also, you may want try soaking nuts before roasting them. They are better digested and the nutrients are better absorbed. See how to soak nuts here.

Step 4

Enjoy your breakfast!

Chocolate & coconut protein bars

Time & Nutritional data(per serving)

Overall2 h 15 mins Hands on15 mins

Total Carbs 6.2g Fiber 2.9g
Net Carbs 3.3g of which Sugar 1.3g
Protein 23.8g Fat1 9.8g of which Saturated 13.9g
Energy 286kcal carbs 4.6% protein 33.2% fat 62.2% Sodium 5.3%RDA Magnesium 11.4%RDA Potassium 23.1%EMR

 

Ingredients (makes 8 servings)

1 bar extra dark chocolate (99+% cocoa)	50 g / 1.8 oz
1⁄4 cup extra virgin coconut oil	55 g / 1.9 oz
1⁄2 cup organic coconut flour	60 g / 2.1 oz
1⁄2 cup coconut milk	110 g / 3.9 oz
8 scoops whey protein (chocolate) or egg white protein powder (2 cups)	200 g / 7.1 oz
1⁄2 cup almond meal	50 g / 1.8 oz
1⁄2 cup flaked dried coconut	30 g / 1.1 oz
1 vanilla bean (or unsweetened vanilla extract)	1 g / 0.04 oz

Optional ingredients (makes 8 servings)

1⁄4 cup Erythritol or Swerve, powdered +0.25g of net carbs per serving

40 g / 1.4 oz

Step 1

Place the extra dark chocolate and coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute.

Note:

You can use 99% chocolate or cocoa powder. Just make sure the amount of net carbs is sufficiently low!

You can also melt the chocolate in a pot. Just half fill a bigger pot with water, place a smaller pot in it and bring to a boil. This will prevent the chocolate from burning. 

 

Step 2

Mix the melted coconut oil with dark chocolate.

Note:

You can also use raw cacao powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

 

Step 3

Add vanilla extract, fine organic coconut flour, ground almonds and mix in well. Scoop in the whey protein powder. As you add more ingredients, the batter will get thicker..

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

 

Step 4

Add the flaked coconut.

Note:

Roasting the coconut shortly will release more flavor. Just throw it on a non-stick pan and roast for 1-2 minutes or briefly bake in the oven.

 

Step 5 (optional)

Pour the coconut milk in a separate bowl and mix with powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

 

Step 6

Pour the coconut milk in and process well. If the mixture is too dry, just add a few drops of water.

 

Step 7

Place the mixture in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment (baking) paper. Press the batter in firmly to cover the whole surface. Place in the fridge for at least 2 hours.

 

Step 8

After the batter seems firm, remove it from the fridge. Place it on a cutting board and cut into 8 equal pieces (or 16 for smaller) bars using a knife or a pizza cutter.

Store in the fridge and enjoy!

Chicken & lemon soup

 

  

Ingredients (makes 4 servings)

12 medium chicken drumsticks	840 g / 29.6 oz
12 baby carrots	400 g / 14.1 oz
4 medium celery stalks	160 g / 5.6 oz
4 medium spring onions	60 g / 2.1 oz
juice from 2 lemons	96 g / 3.4 oz
8 large free-range eggs	400 g / 14.1 oz
8 tbsp extra virgin olive oil	104 g / 3.7 oz
4 tbsp plain ghee or butter, grass-fed (or coconut oil)	60 g / 2.1 oz
2 tsp pink Himalayan or sea salt	12 g / 0.42 oz

Step 1

Peel the baby carrots and leave a bit of the green stalk.

Step 2

Cut the celery stalks into approximately ¹⁄₂ inch (~ 1 cm) pieces.

Step 3
Cut the spring onion into slices and wash thoroughly. Leave a bit aside for garnish.

Step 4

Heat some plain ghee in a pot and keep the temperature at medium heat. Add all the vegetables and cook for about 2 minutes while stirring.

Step 5

Add chicken drumsticks seasoned with salt and fry for a minute. Turn on the other side and cook for another minute.

Pour in water (about 2 cups per serving). Cover with a lid and cook on low heat for 30 minutes.

Step 6

Meanwhile, separate the egg whites and beat them with a whisk until they create soft peaks.

Step 7

Gently fold the egg yolks into the egg whites. While stirring, slowly pour half of the freshly squeezed lemon juice into the egg mixture.

Step 8

In another bowl, where you have all the olive oil, slowly pour in the rest of the lemon juice while whisking.

Step 9

When the meat and vegetables are ready, remove the pot from heat. Pour the stock through a sieve into another pot and keep on low heat.
Place the meat and carrots in a plate to cool down. You can leave or discard the celery and spring onion - it's up to you.

Step 10

Use a ladle and slowly pour the hot stock into the egg mixture while stirring. Add about 5 ladles of hot stock. This tempers the eggs so they do not curdle.
Then, place the egg mixture all into the pot with hot stock while stirring.

Step 11

Remove the meat from the bones and discard both the bones and the skin. Put in a small bowl together with the carrot and pour over with the mixture of olive oil and lemon juice.

Step 12

Pour the soup in a plate, add meat, carrot and garnish with freshly chopped spring onion and herbs.

Cheese & chives omelet

 

 

Ingredients (makes 1 serving)

3 large free-range eggs	150 g / 5.3 oz
1⁄2 cup fresh chives or spring onion	15 g / 0.53 oz
1⁄2 cup feta cheese	75 g / 2.6 oz
1 tbsp butter or ghee, grass-fed (or coconut oil)	15 g / 0.53 oz
pinch of pink Himalayan or sea salt	0.50 g / 0.02 oz

 

 

 Step 1

You will need eggs, crumbled feta cheese, salt, pepper, ghee and fresh chives. Grease a non-stick pan with a tablespoon of ghee (or butter) and keep on low heat.

 

Step 2

 Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork. 

Step 3

Wash and drain the chives, then chop them into small pieces.Mix the chives with the eggs and pour evenly in the pan. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry.

 

Step 4

Use a spatula to bring in the omelet from the sides towards the center for the first 30 seconds.

 

Step 5

Sprinkle with the crumbled feta cheese when the top of the omelet is still a bit soft.

 

Step 6

Fold the omelet over and cook for another 30-60 seconds. Make sure you don't cook the omelet for too long. The desired texture should be soft, fluffy and not too juicy. Serve hot and enjoy!