1600 Mt. View Rd. Suite 102

Rapid City, SD 57702 US

(605) 791-4030

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Keto Recipes

Fat Bombs

Pecan Peanut Butter Fat Bombs

Ingredients:

  • 1/2 Cup Chopped Pecans
  • 2 Tbls Coconut Oil (Melted)
  • 1 Tbls Butter (Melted)
  • 1 Tbls Sugar Free Peanut Butter
  • 1 Tblsp Cocoa Powder
  • Pinch of Stevia Powder 

​Mix all ingredients together and spoon into a mold. Freeze for 5 to 15 min. depending on how large your mold is. Store in fridge or freezer. 

Basics.

Keto Coffee

1-2 Tablespoons Coconut Oil

1-2 Tablespoons Kerrygold Butter

1-3 Tablespoons Whole Fat Coconut Milk

Directions

     Brew coffee to desired strength. Add good fats and use a "milk foamer" or an emulcifier to blend the fat into the coffee. This makes it creamy and foamy like a latte. (If you don't blend it the fat will float to the top and it is not as enjoyable to drink)

Pureed Caulifower

  Image result for pureed cauliflower

1 Head of Cauliflower

1/2 Cup of Kerrygold Butter

1/4 Cup Water

Salt and Pepper to Taste

Directions

     Chop cauliflower into small pieces. Put cauliflower into a pot with a steamer basket and steam till very soft. Take out and strain. Place into a Vitamix with butter and water and blend until pureed. Add salt and pepper to taste. Add less water if you are wanting "mock mashed potatoes" or add more water if you're making a sauce. Can add other ingredients like shredded cheese or sour cream. 

Entrees

Zucchini Noodles with Fresh Pesto and Veggies

For The Dish

Zucchini

Kerrygold Butter

Olive Oil

Muschrooms

Tomatoes

For the Pesto

1/2 Cup Pine Nuts

1/2 Cup Pistachios (Optional, I enjoy the added nutty flavor)

1/3 Cup Chopped Fresh Basil

7 Garlic Cloves

1/4 Cup Parmigiano Reggiano

Juice of half a Lemon 

Olive OIl

Salt and Pepper 

Directions

        To make the pesto chop up basil leaves. Crush pine nuts and pistachios in motar and pestle. Mince garlic and combine with basil and nuts in food processor or blender. Add lemon juice, parmigiano reggiano, salt and pepper and start to blend. Slowly drizzle olive oil while blending until it is a thicker runny consistency and creamy. Set aside.

       Spiral the zucchini. Heat pan with coconut oil. Saute zucchini until al dente. Add mushrooms and some butter and brown. Add tomatoes and pesto. Cover and simmer for 10 min. 

       Shave more Parmigiano reggiano on top and enjoy!

Sausage and Mash

Chicken Sausage

Pureed Cauliflower (Thicker)

Asparagus

Coconut Oil

Grass Fed Butter

Salt and Pepper

Asiago Cheese

Directions

        Trim and soak asparagus. Make pureed cauliflower (recipe above). Heat coconut oil in pan and sear chicken sausage. In separate pan saute asparagus to desired tenderness. Add butter for flavor while cooking. Salt and Pepper. Plate and sprinkle with asiago cheese. Enjoy!

Bison Burger Delight

Grass Fed Ground Bison

Cage Free Eggs

Mushrooms 

Red, Yellow and Orange Peppers

Cucumbers

Red Onions

Coconut Oil

Grass Fed Butter (Kerrygold)

Salt and Pepper

Balsamic Vinegar

Directions

     Heat pan with coconut oil. Add mushrooms, some butter, salt and brown. Then add Peppers, Cucumbers and Onions. Saute. In separate pan brown bison in coconut oil and butter. Stir in veggie mixture. Meanwhile cook eggs to desired temp. Plate and sprinkle with balsamic vinegar. Enjoy!

Mock Chicken Alfredo with Asparagus

2 Cups Dark Chicken

Bundle of Asparagus

1 Cup Mushrooms (Not pictured but Optional)

2 Cups Pureed Cauliflower

2 Tbs Kerrygold Butter

1/2 Cup Shredded Cheese (Parmasean, Cheddar, Manchego ect.) 

Salt and Pepper to Taste

 Directions

      Soak asparagus about 10 minutes. Take asparagus and cut off an inch or more off the bottom. Heat pan with coconut oil till hot. Saute asparagus till desired tenderness. Set aside and heat more coconut oil in pan. Brown chicken and cook till done. Re-add asparagus to pan with butter, salt and pepper. Stir in Pureed Cauliflower, cover and heat till hot. Shave cheese on top and serve. 

Steak with Coconut Mushroom Cream Sauce

Grass Fed Steak

Asparagus

Mushrooms

Cage Free Egg

Coconut Oil

Whole Fat Coconut Milk

Kerrygold Butter

Salt and Pepper

Directions

      Trim and soak asparagus. Heat pan with coconut oil and saute asparagus till desired tenderness. Set aside. Heat pan with coconut oil then add some butter, salt and pepper and brown the mushrooms. Add a cup or so of coconut milk and simmer for 5 to 10 min. In separate pan heat coconut oil and sear steak to desired temp. Cook egg to desired temp. Plate steak and pour mushroom cream sauce on top. Enjoy with asparagus and egg. ( I enjoy the egg yolk spilled over the steak as well.

Pistachio Hash and Eggs with Broccoli

Pistachios

Cauliflower

Avacodo

Mushrooms

Broccoli

Cage Free Eggs

Coconut Oil

Kerrygold Butter

Salt and Pepper

Lemon

Directions

    Smash an avocado and crumbled cauliflower together to make a mash. Add pistachios and mushrooms. Saute in a pan with heated coconut oil until brown. (Can stir or make a patty and flip). Salt and pepper. Steam broccoli to desired temp. Cook eggs to desired temp. Top with butter and lemon! Enjoy.

Steak and "Mash" with Veggies

Grass Fed Steak

Broccoli

Asparagus

Muschrooms

Pureed Cauliflower

Coconut Oil

Kerrygold Butter

Salt and Pepper

Directions

      Steam Broccoli. Trim and soak asparagus. Saute in coconut oil. Salt and pepper the steak. Heat coconut oil in pan til hot, sear steak and cook to desired temp. In separate pan saute mushrooms in coconut oil and butter. Make pureed cauliflower. (Recipe above) With this meal I make the pureed cauliflower thicker to mimic mashed potatoes. I also add extra cheese to increase thickness. Plate and enjoy! 

Breakfast Skillet with Avacado

Cage Free Eggs

Avocado

Asparagus

Red Pepper

Parmesan Cheese

Coconut Oil

Butter

Balsamic Vinegar

Salt and Pepper

Directions

     Trim and soak asparagus. Heat coconut oil in pan and saute asparagus and red peppers. Add butter for flavor. Move over and cook eggs to desired temp. Toss in chopped avocado and sprinkle with parmesan cheese. Add a splash of balsamic vinegar on asparagus. Salt and pepper to taste. Plate and enjoy!

Bison Burger 

Grass Fed Ground Bison

Cage Free Egg

Asparagus

Yellow Pepper

Mushroom

Parmesan Cheese

Balsamic Vinegar

Directions

     Trim and soak asparagus. Brown ground bison in coconut oil and butter with salt and pepper to taste. In separate pan brown mushrooms in coconut oil and butter. Add asparagus and yellow peppers and saute. Stir in bison. In separate pan cook egg to desired temp. Plate and top with parmesan cheese and a splash of balsamic vinegar. Enjoy!

Veggies with Mushroom Cream Sauce

Broccoli

Cauliflower

Mushrooms

Cage Free Eggs

Butter

Coconut Oil

Whole Fat Coconut Milk

Salt and Pepper

Directions

     Heat coconut oil in pan. Add mushrooms, some butter and salt and saute till brown. Steam broccoli and cauliflower. Once mushrooms are done, pour in some coconut milk and let simmer for about 5 minutes. In separate pan cook eggs in coconut oil to desired temp. Plate broccoli and cauliflower. Pour mushroom cream sauce on top and plate the egg. Pepper to taste. Enjoy!

Salads

Asian Sausage Salad

Ground Sausage (Breakfast, no nitrates)

Red, Yellow and Orange Pepper

Bean Sprouts

Shredded Carrots

White Onion

Green Onion

Red Leaf Lettuce

Romaine

May Ploy Sweet Chili Sauce (Use sparingly since it's high in sugar)

Coconut Oil

Olive Oil

Pepper to Taste

Garlic Powder

Directions

           Heat coconut oil in wok and add sausage. Brown to desired temp. Set aside. Saute peppers, onions and carrots in sausage fat. Add bean sprouts, black pepper and garlic powder. Replace sausage and stir in with a little sweet chili sauce. Set aside to cool and then toss with salad. Drizzle with a little olive oil and Enjoy! (This was so delicious) 

Italian Salad

Romaine

Spinach

Red Onion

Red and Orange Peppers

Salami

Capocollo

Pepperoni

Proscuitto

Parmesan Cheese

Slivered Almonds

Pistachios

Extra Virgin Olive Oil

Balsamic Vinegar

Pepper

Directions

        Toss and enjoy!!

Turkey Bacon Avocado Salad

Red Leaf Lettuce

Romaine

Arugula

Turkey

Bacon

Avocado

Yellow Pepper

Red Onion

Broccoli and Carrot Slaw

Fresh Parsley

Extra Virgin Olive Oil

Balsamic Vinegar

Pepper

Directions 

     Start cooking bacon in pan until desired texture. Layer lettuce, romaine and arugula. Top with rest of veggies. Add bacon and parsley. Season to taste with dressings. 

Avocado Pistachio Antipasta with Steak 

(Bourbon opptional)

Romaine

Red Leaf Lettuce

Grass Fed Steak

Salami

Pistacios

Avocado

Pistacios

Cucumber

Yellow Pepper

Red Onion

Extra Virgin Olive Oil

Balsamic Vinegar

Pepper

Directions

     Sear steak in coconut oil to desired temp. Fill bowl with salad and vegetables. Top with steak,pistatios, olive oil and balsamic vinegar. Pepper to taste. 

Snow Salad

Red leaf Lettuce

Arugula

Romaine

Avocado

Blueberries

Pecans

Yellow Pepper

Pumpkin Seeds

Chia Seeds 

Shredded Coconut

Extra Virgin Olive oil 

Balsamic Vinegar

Directions

    Place everything in a bowl and top with olive oil and balsamic vinegar. Enjoy!

Steak and Mushroom Spinach Salad

Spinach

Red Leaf Lettuce

Grass Fed Steak

Mushrooms

Avocado

Red Onion

Orange Pepper

Brussel Sprouts

Cucumber

Parmesan Cheese

Olive Oil 

Balsamic Vinegar

Pepper

Directions

     Sear steak in coconut oil with salt and pepper. Layer ingredients in dish, top with steak. Drizzle olive oil and balsamic and pepper to taste. Enjoy. 

Sesame Cashew Salad

Red Leaf Lettuce

Romaine

Red, Yellow, Orange Peppers

Cucumber

Red Onion

Avocado

Cashews

Shredded Coconut

Sesame Seeds

Extra Virgin Olive Oil

Balsamic Vinegar

Pepper

Directions

   Toss and Enjoy!

Snacks

Sweet Nuts

Pecans

Walnuts 

Cashews

Pistachios 

Extra Virgin Olive Oil

Balsamic Vingar

     I enjoy eating this with a spoon.

Nutty Blue Treat

Hard Kerrygold Cheese (Type of hard cheese is optional) 

Blueberries

Pumpkin Seeds

Pecans

Walnuts

Chia Seeds

Extra Virgin Olive Oil

Balsamic Vinegar

Directions

    Toss all ingredients in some olive oil and balsamic vinegar and enjoy! This is a great treat that will help curb your sugar cravings! 

Brussel Sprout Chips

Brussel Sprouts

Coconut Oil

Butter

Salt 

Pepper

Directions

       Preheat oven to $400. Take a bunch of brussel sprouts and chop the bottom off. Start to peel the leaves off. Toss leaves in a bowl with melted coconut oil and butter. Spread on a baking sheet and salt and Pepper. Bake in the oven for about 15 min. Turn oven to broil and watch as they crisp up, 3-5 minutes. Let cool. Enjoy!
 

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Mountain View Chiropractic

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