Keto made easy
Book full of wholesome, tasty recipes
THE KETO CHEF’S KITCHEN is an all-round introduction to a low carb lifestyle, full of wholesome, tasty recipes that are keto, low-carb, sugar-free, diabetes-friendly, and calorie conscious.
The book placed second in the Diet Category in the prestigious Gourmand World Cookbook Awards this year.
Author Nerys Whelan shows keto doesn’t have to be hard. Her nourishing, quality and now award-winning recipes, are easy to follow and easy to cook, and won’t leave you feeling guilty or suffering.
SRIRACHA PORK LETTUCE CUPS
Makes 4 portions
Ingredients
500g pork shoulder (bone out) 2 Tbsp sriracha
2 Tbsp canola oil
1 tsp salt
8 leaves cos lettuce
100g alfalfa sprouts
1 capsicum
1⁄4 cucumber
3 Tbsp aioli
1⁄2 spring onion
1 tsp sesame seeds
Method
Preheat your oven to 180C.
Place the pork in a roasting dish and rub with 1 tablespoon of sriracha, the canola oil and salt. Roast until cooked through (about 35-45 minutes) then allow it to rest.
Wash the cos lettuce and pat dry with paper towels. Put alfalfa sprouts in the bottom of each lettuce cup. Slice the capsicum and cucumber and share them out in the cups. Slice the pork and add on top.
Mix the aioli and the remaining 1 tablespoon of sriracha together in a bowl and drizzle over the pork.
Slice the spring onion and sprinkle on top along with the sesame seeds.
Nutritional information per portion
Net carbs 3.8g, fibre 3.3g, fat 39.3g, protein 32g, net calories 521
CAULIFLOWER N CHEESE
Makes 6 portions Gluten-free, egg-free
Ingredients
200g bacon
1⁄2 head cauliflower 2 Tbsp oil
1⁄2 tsp salt
1 tsp cracked black pepper
1 recipe keto cheese sauce (see below)
Method
Preheat your oven to 180C. Line two oven trays with baking paper.
Spread the bacon on one tray and cook for 10-15 minutes until crispy.
Cut the cauliflower into medium-sized florets. Mix with the oil, salt and pepper and roast on the other tray for 5-8 minutes until golden.
While the bacon and cauliflower are cooking, make the cheese sauce.
Turn the oven on to grill at 180C.
Chop the bacon into pieces and mix everything together.
Pour into an ovenproof dish and grill for 5 minutes or until golden brown on top. CHEESE SAUCE 100g cream cheese
50g butter
80ml cream
100g cheddar, grated
1⁄2 tsp nutmeg salt and white pepper to taste
Nutritional information per portion
Net carbs 3.8g, fibre 1g, fat 39g, protein 17.5g, net calories 440