Breakfast

Mexican Chocolate Chia Pudding

Ingredients
  • 1 ¾ cup almond/coconut milk
  • 1 cup plain yogurt
  • 3 tbsp unsweetened cocoa powder
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • ½ cup chia seeds
Directions
  1. In medium bowl, whisk together the milk, yogurt, cocoa, vanilla, and cinnamon. Whisk in chia seeds.
  2. Divide chia mixture among 2 half-pint jars, small bowls, or ramekins. Cover and chill for at least 4 hours (recommend the night before and let set overnight). Serve with your desired keto-friendly toppings— nuts, berries, or seeds.

Snacks

Zucchini Cashew “Hummus”

Ingredients
  • 2 cups diced zucchini
  • ¼ cup tahini
  • ¼ cup lemon juice
  • ½ cup cashew butter
  • 1 garlic clove, minced
  • 2 tsp salt
  • 2 tsp cumin
Directions
  1. Place all ingredients in a food processor and blend until smooth
  2. Eat with Keto Naan (recipe on page 90 of ZooFit Safari), on top of a salad, or with roasted riced cauliflower.

Dessert: Pomegranate Torte

Ingredients
  • 2 cups (192g) blanched almond flour
  • ¼ cup (21g) cacao powder
  • ⅓ cup (67g) coconut oil, melted
  • Pinch of sea salt
  • For the Filling
  • ½ cup (114g) canned full-fat coconut milk
  • ¼ cup pure pomegranate juice
  • 6 oz. (170g) 80-85% dark chocolate, finely chopped (not 100% keto, but get as dark chocolate as you can get and it’s “allowed”)
  • ½ to 1 cup pomegranate seeds, depending on preference
Directions
  1. Lightly grease an 8 or 9-inch pan with coconut oil. The best pan for this is one with removable bottom, but pie pans work okay, too.
  2. In a bowl, combine all of the ingredients for the crust and stir together until fully combined. Press evenly along the bottom and up the sides of the prepared tart pan. Place in the refrigerator while you prepare the filling.
  3. Place the chocolate in a large bowl. In a small saucepan, bring coconut milk and pomegranate juice just to a boil. Pour hot coconut milk mixture over chocolate and let stand 1 minute, then whisk until smooth and creamy. Pour the filling into the prepared crust.
  4. Garnish the top with pomegranate seeds.
  5. Place tart in the refrigerator to set and cool completely, about 1 to 2 hours. Slice and serve.
  6. Store all leftovers in an airtight container in the refrigerator.

Lunch

Shrimp Salad

Ingredients
  • 1⁄2 lb cooked shrimp, tails removed, cut into bite-sized pieces (Keto-tarians, people practicing a vegetarian keto can substitute tofu for shrimp– saute bite-sized pieces of tofu in butter and garlic for a delicious vegetarian substitution)
  • 2 Tbsp mayonnaise
  • 1 tsp apple cider vinegar
  • 1 red bell pepper, minced
  • 1 rib celery, minced
  • 2 cups mixed greens
  • Olive oil
  • Salt and pepper to taste
Directions
  1. In a large bowl, mix shrimp, mayonnaise, vinegar, bell pepper, and celery with salt and pepper to taste until well combined.
  2. Serve over mixed greens with a drizzle of olive oil and additional vinegar to taste.

Dinners

Chicken Stroganoff

Ingredients
  • 1 lb. chicken breast/tenderloins
  • 1 tbsp olive oil
  • Homemade cream of mushroom soup (keto/paleo version of Vegan Cream of Mushroom Soup on page 195 in ZooFit Safari).
    • 1 cup milk, 1 pint mushrooms, diced, garlic (minced or powder works fine) salt, black pepper, 3 tbsp tapioca flour
Directions
  1. Preheat skillet over medium heat and brush olive oil.  Place chicken in skillet and cook until chicken is completely done on both sides.
  2. Pour mushroom soup over chicken. Lower heat to medium-low and simmer for 5 minutes, stirring to coat chicken.

Salmon alla Puttanesca with Chard

Ingredients
  • 3 tbsp olive oil, divided
  • 1 onion, thinly sliced
  • 1 clove garlic, minced
  • 2 tbsp capers, coarsely chopped
  • ⅓ cup Kalamata olives, pitted and coarsely chopped
  • 1 can (14.5 oz)  diced tomatoes 
  • ¼ cup tomato paste
  • Two 4-6 oz filets of salmon
  • One bunch rainbow or swiss chard
  • 1 tbsp fresh parsley 
  • 1 tbsp fresh basil
Directions
  1. Make the puttanesca sauce: In a medium saucepan over medium heat, warm 1 tbsp olive oil until hot but not smoking. Add onion and garlic. Cook until onion is tender and begins to caramelize, 5-7 minutes. Add the capers, olives, tomatoes, tomato paste, and ½ cup water. Bring to a boil, reduce to a simmer, and cook, stirring occasionally, until the sauce is thickened, 10-12 minutes.
  2. In a large frying pan over medium-high heat, warm 1 tbsp olive oil until hot but not smoking. Add the fish, skin side down, and cook until lightly browned and skin is crisp, about 5 minutes. Turn and cook until flesh is opaque and flaky, about 3-5 minutes. Transfer to a plate and wipe out the pan to prepare chard.
  3. Add remaining olive oil to pan. Warm over medium heat until hot but not smoking. Strip chard leaves from the stems, coarsely chop the leaves and stems, but keep them separate. Add the stems to the heated pan and season with salt and pepper. Cook, stirring occasionally, until they begin to soften and brown, about 3-5 minutes. Stir in chard leaves and cook until just wilted, about 3-4 minutes.