Living the Ultimate Keto Lifestyle incorporates a comprehensive introduction that sets out Hendrik Marais's principles and practices for following a keto diet and explains how to achieve your weight-loss goals. This is followed by a selection of delicious, healthy recipes, as well as sample meal plans and ideas for effortless entertaining. Here are some recipes from the book to try out yourself!
INDEX
Caprese Chicken Salad
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 1
1 chicken breast fillet, skin on
½ tsp (2.5ml) dried mixed herbs
½ tsp (2.5ml) garlic powder
salt and pepper, to taste
1½ Tbsp (22.5ml) olive oil
1 Tbsp (15ml) butter
2 Tbsp (30ml) finely chopped fresh parsley
2 cups (500ml) baby spinach
70g diced mozzarella or halved mozzarella cheese balls
1/3 cup (80ml) halved cherry tomatoes
½ avocado, sliced
2 Tbsp (30ml) pumpkin seeds
handful of fresh basil, chopped
½ Tbsp (7.5ml) balsamic vinegar
Season the chicken breast with the mixed herbs, garlic powder, salt and pepper.
Heat half a tablespoon (7.5ml) of olive oil in a pan over a medium heat.
Cook the chicken for 5–6 minutes on each side until golden brown and slightly crispy. Remove from the pan and set aside.
Lower the heat of the pan slightly, add the butter and fresh parsley and stir until the butter is melted. Add the chicken and spoon the buttery sauce over the chicken breast for another couple of minutes until cooked through. Allow to rest for 5 minutes, then slice.
While the chicken breast is resting, prepare the rest of the salad. In a large bowl or on a platter, combine the baby spinach, mozzarella, cherry tomatoes and sliced avocado.
Lay the sliced chicken breast over the top and scatter with pumpkin seeds and fresh basil. Dress with balsamic vinegar and the remaining olive oil.
Nutrition (per serving)
|
Protein |
Net Carbs |
Fat |
Calories |
|
58g (25%) |
7.8g (6%) |
75.7g (69%) |
960kcal |
Broccoli, Cheese & Chicken Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 1
1 x 70g chicken breast, skin on, cut into strips
½ tsp (2.5ml) dried mixed herbs
salt and pepper, to taste
1½ Tbsp (22.5ml) olive oil
½ small onion, diced
2 cloves garlic, minced
1 cup (250ml) broccoli florets
1 cup (250ml) Lamb Bone Broth (see below)
½ tsp (2.5ml) mustard powder
50g cream cheese
40g cheddar cheese, grated
Season the chicken with the dried herbs, salt and pepper. Heat half a tablespoon (7.5ml) of olive oil in a pot and cook the chicken for about 5 minutes until cooked through. Remove the chicken from the pot and set aside.
Heat the remaining olive oil in the same pot and sauté the onion and garlic over a low–medium heat until soft and slightly caramelised.
Add the broccoli florets and sauté for another 2 minutes.
Stir in the broth, mustard powder and cream cheese and simmer for 5–10 minutes until the broccoli is soft.
Stir in the chicken and half the grated cheddar cheese and allow to heat through. Season with salt and pepper.
Serve the soup topped with the remaining grated cheese.
Nutrition (per serving)
|
Protein |
Net Carbs |
Fat |
Calories |
|
37.7g (23%) |
11.3g (8%) |
51.4g (69%) |
663kcal |
Spiced Beef Mince
& Mini Vetkoek
Preparation time: 30 minutes
Cooking time: 60 minutes
Servings: 6
Vetkoek
1 cup (250ml) coconut flour
1 Tbsp (15ml) ground flaxseed
pinch of salt
6 large eggs
¾ cup (180ml) unsweetened almond milk
6 Tbsp (90ml) coconut oil
3 Tbsp (45ml) butter, to spread
Spiced beef mince
3 Tbsp (45ml) olive oil
1 Tbsp (15ml) garam masala
1 Tbsp (15ml) curry powder
½ tsp (2.5ml) mustard seeds
¼ tsp (1.25ml) chilli flakes
600g beef mince
1 onion, finely diced
1 stalk celery, finely sliced
1 large tomato, finely chopped
2 Tbsp (30ml) tomato paste
2 tsp (10ml) erythritol
1 cup (250ml) Lamb Bone Broth (see below)
salt and pepper, to taste
1. For the vetkoek, combine the coconut flour, ground flaxseed and salt in a large bowl.
2. In a separate bowl, beat the eggs with the milk and slowly add to the dry ingredients.
3. Heat the coconut oil in a pan over a low–medium heat. Scoop the mixture into the oil to make six large or 12 small vetkoek and fry them for about 2 minutes on each side. Set aside.
4. For the spiced beef mince, heat the olive oil in a deep pan and add the spices. Allow to fry while stirring.
5. Add the beef mince to the pan and cook until no pink is visible.
6. Stir in the onion and celery and cook for another 3 minutes.
7. Add the tomato, tomato paste, erythritol, lamb bone broth, salt and pepper. Bring to the boil, then reduce to a simmer and allow to cook, uncovered, for 30–40 minutes until there is little liquid left.
8. Serve each vetkoek with a spread of butter and a helping of spiced beef mince.
Nutrition (per serving)
|
Protein |
Net Carbs |
Fat |
Calories |
|
31.2g (19%) |
7.5g (10%) |
51.7g (71%) |
635kcal |
Lamb Bone Broth
Preparation Time: 10 minutes
Cooking Time 8–12 hours
Servings: 6 x 1 cup (250ml)
4kg lamb bones
5 Tbsp (75ml) olive oil
1 onion, diced
1 large carrot, chopped
3 stalks celery, chopped
8 cloves garlic, roughly chopped
1 Tbsp (15ml) salt
2 tsp (10ml) peppercorns
5 sprigs fresh rosemary
2 Tbsp (30ml) apple cider vinegar
1. Place all the ingredients in a large pot and cover with boiling water. Bring to the boil, then reduce to a simmer.
2. Cover and leave on a low simmer for 8–12 hours. It will reduce slightly and darken in colour.
3. Strain the liquid into a clean container, discarding the solids, then transfer the clear broth to smaller 1 cup (250ml) containers and store in the refrigerator for 4–5 days or in the freezer for up to 6 months.
Nutrition (per serving)
|
Protein |
Net Carbs |
Fat |
Calories |
|
12g (30%) |
2.7g (6%) |
11.9g (64%) |
167kcal |
Recipes taken from Living the Ultimate Keto Lifestyle, out now.
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