Keto curry
Delicious recipes to keep you inspired on your health journey
NERYS WHELAN’S first cookbook The Keto Chef’s Kitchen received the Best in the World title for second place in the diet category in the prestigious Gourman World Cook Book Awards 2022.
The Keto Chef’s Kitchen II is packed with resources and wholesome, delicious, easyto-follow recipes to keep you inspired on your health journey.
The recipes are keto, low-carb, sugar-fee and gluten-free.
ROASTED EGGPLANT CURRY
Gluten-free sugar-free plant-based
Ingredients
1 large eggplant
4 Tbsp light olive oil
1 tsp salt
1⁄2 small onion, sliced
1⁄2 Capsicum, sliced
1 green chilli, seeds removed and finely chopped
2 cloves garlic, crushed
2 tsp fresh ginger, finely grated
1 bay leaf
1 tsp ground turmeric
1 tsp garam masala
1⁄2–1 tsp chilli powder (use your spice preference or omit for mild)
1 tsp ground coriander
2 Tbsp tomato paste
100ml coconut cream
150ml water
Method
Preheat your oven to 240C fan bake and line a tray with baking paper.
Cut the eggplant into 2cm-thick slices and toss in 2 tablespoons of oil and the salt.
Bake for 30 minutes, turning the pieces over halfway through.
The high temperature helps get a nice golden colour and prevents the eggplant from going too soggy.
Preheat a large, heavy-based pot over a high heat. Once the pan is hot, add the remaining 2 tablespoons of oil and cook the onion until translucent. Add in the capsicum, chilli, garlic and ginger and cook until fragrant.
Next add the bay leaf, turmeric, garam masala, chilli powder, coriander and tomato paste and cook for a further 2 minutes, stirring constantly so it doesn’t stick.
Pour in the coconut cream and water and simmer for 5 minutes until the sauce thickens. Then add the eggplant and cook for a further 5 minutes.
Remove the bay leaf and garnish with fresh coriander.
— makes 4 portions
Nutritional information per portion:
Net carbs 9g, Fibre 6g, Fat 22.8g, Protein 3.3g, Calories 260
PECAN FRANGIPANE SLICE
Gluten-free, sugar-free, vegetarian
Ingredients For the base
90g butter, melted 80g allulose
120g ground almonds 60g shredded coconut 40g desiccated coconut 1 tsp xanthan gum
1⁄2 tsp ground cinnamon
For the frangipane filling
150g ground almonds
30g coconut flour
200g allulose
1 tsp ground cinnamon
130g butter, melted
4 eggs, room temperature 70g pecans, some chopped, some whole
Method
Preheat your oven to 150C fan bake and line a 20cm x 20cm baking dish with baking paper or grease a flan tin.
Make the base by mixing everything together in a bowl until combined. Press the base into the bottom of the baking dish or flan tin and bake for 5–6 minutes until lightly golden brown.
To make the frangipane filling, place the ground almonds, coconut flour, allulose and cinnamon in a bowl and mix to combine.
In a separate bowl, whisk the melted butter and eggs together until smooth.
Add the wet ingredients into the dry and mix to combine, then fold through the chopped pecans.
Once the base is cooked, spread the filling over the base and smooth it out. Place the whole pecans on top and bake for 18–22 minutes until lightly golden all over.
Allow to cool for at least 10 minutes before cutting. This is great served warm with ice cream!
Store in an airtight container at room temperature. — makes 15 portions
Nutritional information per portion:
Net carbs 2.2g, Fibre 4.4g, Fat 29.9g, Protein 6.4g, Calories 312