Keto Recipes

Keto Recipes From Sage Wellness Group

Chiropractic Hendersonville NC Keto Recipes

KETO BREAD ROLLS

Ingredients:

  • 3/4 cup shredded mozzarella
  • 2 oz cream cheese
  • 1 egg
  • 1/3 cup almond flour
  • 2 tsp baking powder
  • 1/2 cup shredded cheddar
  • 1/4 tsp garlic powder, or 1/4 tsp cinnamon (dinner or breakfast rolls)

Instructions:

  1. Melt the mozzarella and cream cheese together using the microwave. (I'm not a fan of microwaves, but it's good for this)
  2. Add the melted mixture to the rest of the ingredients.
  3. Mix well, roll into a ball, and place in fridge till firm.
  4. Cut the ball into 4 pieces and place it on a baking sheet lined with parchment
    paper.
  5. Bake at 425 degrees for 10 - 12 minutes

*When I make this, I make 4 times the amount and freeze the 4 balls of dough. This way I have fresh bread all week.


FAT BREAD LOAF

Ingredients:

  • 1 cup macadamia nuts, then grind in a coffee grinder
  • 1/4 cup almond flour
  • 2 tbsp ground flax seeds, measured after grinding
  • 1 tsp baking soda
  • 3/4 tsp Himalayan salt
  • 4 eggs
  • 2 egg whites
  • 1/4 cup grass-fed ghee, melted
  • 1 tbsp apple cider vinegar

Instructions:

  1. Preheat the oven to 350 F. Rub the bottom of your loaf pan with ghee or extra virgin olive oil to prevent sticking.
  2. In a food processor, pulse the macadamia nuts for about 30-45 seconds or until it creates a flour consistency.
  3. Add the almond flour, whey protein, flax seeds, baking soda, and Himalayan salt to the food processor. Continue to pulse until ingredients are mixed well.
  4. In a medium size bowl beat eggs, egg whites, melted ghee, and apple cider vinegar with a whisk.
  5. Fold in dry ingredients.
  6. Pour into a greased loaf pan and bake for approximately 45 minutes

PIMENTO CHEESE

Blend together in a food processor:

  • 3/4 cup mayonnaise
  • 4 oz room temp cream cheese

Then add:

  • 8 oz shredded sharp cheddar cheese 8 oz shredded smoked gouda 1 tsp minced garlic
  • 4 oz jarred pimentos, drained 1 tsp sea salt
  • 1/2 tsp smoked paprika
  • 1/4 tsp cayenne pepper
  • 1/4 cup chopped jalapeño’s (optional)

CHAFFLES

Ingredients:

  • 2 large eggs
  • 1 cup cheddar cheese, shredded
  • 1 tablespoon almond flour
  • 1 teaspoon melted butter (coconut or avocado oil works too)

Instructions:

  1. Preheat waffle iron to medium-high heat
  2. Add all of the ingredients to a mixing bowl and whisk until well combined
  3. Grease the waffle iron with butter or oil
  4. Pour 1/4 of the batter into the waffle iron. Close the lid and cook for 2 to 3 minutes until golden brown
  5. Remove chaffle and repeat with the remaining batter

*You can modify this recipe to make many different kinds of chaffles. Try adding things like garlic powder, onion powder, chopped green onions, red pepper flakes, etc. You can also add cinnamon to make it taste more like a traditional waffle. The chaffles are great for making individual pizzas and sandwiches.


CHOCOLATE FAT BOMBS

Ingredients:

  • 1/2 cup chopped nuts (no cashews) or 1/2 cup almond butter, or coconut butter
  • 1/4 cup carob or cocoa powder
  • 1/4 cup melted coconut oil
  • I like to add 1/8 tsp salt

Instructions:

Stir all ingredients together until smooth. If too dry (depending on nut butter used), add additional coconut oil if needed. Pour into a small container, ice cube trays, or candy molds. Freeze to set. Because coconut oil softens when warm, it’s best to store these in the freezer.


EASY TO MAKE DRESSINGS AND DIPS

BASE RECIPE FOR DRESSING AND DIP:

  • 1 cup organic full fat sour cream
  • 1 cup mayonnaise, preferably avocado or olive oil-based
  • 2 tsp Dijon mustard
  • 2 tsp red wine vinegar

RANCH DRESSING

To base recipe add:

  • 1/2 cup heavy whipping cream
  • 1/2 tsp dill weed
  • 1/2 tsp chives
  • 1/4 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp fine sea salt
  • 1/4 tsp black pepper
  • 1 tsp lemon juice

*To make ranch dip, same as above without heavy cream.

ONION DIP

To base recipe add:

  • 3 tbsp onion flakes
  • 1 tbsp chives
  • 1/4 tsp fine sea salt
  • 1/4 tsp red pepper flakes

BLUE CHEESE DRESSING

To base recipe add:

  • 1/2 cup heavy whipping cream
  • 1/2 - 1 cup blue cheese crumbles (to taste)
  • 1/4 tsp black pepper
  • Salt to taste

*To make blue cheese dip, same as above without heavy cream


BUFFALO CHICKEN SOUP

Ingredients:

  • 1 pound rotisserie chicken, shredded
  • 1/2 stick organic butter
  • 1 small onion finely chopped
  • 3 sticks celery finely chopped
  • 1 clove garlic, minced
  • 1 tbsp organic Chicken Better Than Bouillon paste
  • 1/2 cup heavy whipping cream
  • 4 oz cream cheese
  • 3 cups water

Instructions:

Saute onion and celery in butter for 3-5 minutes, add garlic, saute for 1 minute, add chicken, and 3 cups water. Simmer for 30 minutes, add 4 ounces cream cheese and ½ cup heavy whipping cream, heat on low heat until melted, and serve with hot sauce and crispy cheese crackers.


CHEESE CRACKERS

On a parchment paper-lined baking sheet, drop small piles of shredded cheese, cheddar works well, bake at 400 degrees until golden brown and crispy on the edges. It’s nice to sprinkle with garlic salt or onion powder before baking. Once cooked, remove from the cookie sheet and let cool on paper towels to make crispy.


CHICKEN SALAD

Mix cooled cooked shredded chicken with enough mayonnaise to make creamy, add finely chopped celery, salt, cayenne pepper, and onion powder to taste.


Food Alternatives for Ketogenic Diet

  • Folios, wraps made from cheese, good for tacos and burritos.
  • HighKey cookies and crackers, made from almond & lupin flour, and dairy
  • Palmini pasta, rice and mashed
  • Hungry Buddha Keto Bars, they do have a little monk fruit and stevia, so go easy on these
  • Patagonia canned fish
  • Pork rinds, no MSG, try to get organic, Epic is a good brand, dipped in homemade guacamole
  • Guacamole, easy to make with mashed avocado, olive oil, sea salt and spices
  • Macadamia nuts, almonds, pecans, Brazil nuts, peanuts
  • Lots of different flavors of mayo are available
  • No sugar added condiments are also available

OFFICE HOURS


Each practitioner has their own schedule.
It is best to call to make an appointment with a specific provider.

Sage Wellness Group
1509C Haywood Rd
Hendersonville, NC 28791
(828) 696-8900