keto- ceto diet

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Cauliflower hash browns
  • 130 g / 4.6 oz cauliflower
  • A half of a banana mashed
  • A half of yellow onion, grated
  • Salt and pepper
  • 30 g / 1.1 oz butter (for frying)

Rinse, trim and grate the cauliflower using a food processor or grater. Add cauliflower to a large bowl. Add remaining ingredients and mix. Set aside for 5–10 minutes. Melt a generous amount of butter or oil on medium heat in a large frying pan. Use the oven on low heat to keep the first batches of pancakes warm while you make the others. Place scoops of the grated cauliflower mixture in the frying pan and flatten them carefully. Fry for 4–5 minutes on each side. Adjust the heat to make sure they don’t burn.

Homemade Peppermint Patties
  • 1 cup powdered erythritol
  • 1 tsp heavy cream
  • 1/2 tsp peppermint extract

Chocolate Coating:

  • 6 oz sugar-free chocolate
  • 2 tsp refined coconut oil (optional)

Add the heavy cream and peppermint extract. Add the powdered sweetener slowly, mixing well after each addition.
When it is thoroughly mixed in form 24 balls and press down into one-inch circles on a piece of parchment paper. Freeze for 15 minutes.
Melt the chocolate (and coconut oil, if using) in the microwave in 30-second increments, mixing well after each. When the chocolate is 80% melted stop heating it and stir until it is completely melted.
Use a fork to dip each peppermint patty into the chocolate. Place on a new sheet of wax paper. Repeat. Chill until the chocolate sets. Store in the refrigerator.

Mushroom frittata with goat cheese
  • 75 g / 2.6 oz mushrooms
  • 40 g / 1.4 oz fresh spinach
  • 30 g / 1.1 oz scallions
  • 30 g / 2 tbsp butter
  • 2 eggs
  • 50 g / 1.8 oz cottage cheese
  • A pinch of salt
  • A pinch of pepper

Preheat the oven to 350°F (175°C). Crack eggs into mixing bowl and whisk. Grate or crumble cheese and add to mixture. Season with salt and pepper to taste. Cut the mushrooms into wedges. Chop the scallions. Melt the butter in an oven-proof pan and cook the mushrooms and scallions over medium heat for 5-10 minutes or until golden brown. Add spinach to pan and sauté for another 1-2 minutes. Season with salt and pepper. Pour the egg mixture into the pan. Place the pan, uncovered, in the oven and bake for about 15 minutes, until golden brown.

Vegan vanilla protein shake
  • 125 ml / 4.4 oz soy milk
  • 125 ml / unsweet yogurt
  • 15 g / 1 tbsp almond butter
  • 30 g / 1.1 oz frozen cauliflower rice
  • 60 ml / 4 tbsp pea unflavored protein powder
  • ½ tsp ground cinnamon
  • 1 tsp vanilla extract

Place the ingredients into a blender and blend until smooth. Pour into a tall glass and enjoy.

Zucchini and nuts salad
  • 15 g / 1 tbsp olive oil
  • 40 ml / 1.4 oz unsweet yogurt
  • 5 g / 1 tsp lemon juice
  • 5 g / 1 tsp salt
  • 30 g / 1.1 oz lettuce
  • 15 g / 1 tbsp finely chopped fresh chives
  • A half of zucchini
  • salt and pepper to taste
  • 20 g / 4 tsp chopped walnuts or pecans

In a small bowl, whisk together yougurt, lemon juice, salt, pepper and olive oil for the dressing. Reserve the dressing to develop flavor while you make the salad. Place the lettuce and chives in a large bowl. Split the zucchini length-wise and scoop out the seeds. Cut the zucchini halves crosswise into half-inch pieces. Heat olive oil in a frying pan over medium heat, until it shimmers. Add zucchini to the pan, and season with salt and pepper. Sauté until lightly browned but still firm. Add the cooked zucchini to the salad, and mix together. Roast the nuts briefly in the same pan as the zucchini. Season with salt and pepper. Spoon nuts onto salad, and drizzle with salad dressing.


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