A compilation of healthy and nutritious recipes

recommended by like-minded experts designed to help

you burn fat for fuel.

Dr. Joseph Mercola

Dr. Joseph Mercola is a physician and New York Times best-selling

author. His mission is to transform the traditional medical paradigm in

the United States into one in which the root cause of disease is treated,

rather than the symptoms.

Keto Salad

Ingredients

2 ounces ground organic lamb

1/3 red onion

1 whole avocado

2 to 4 ounces sunflower seed sprouts

1 to 2 Tbsp. extra virgin coconut oil

6 pieces anchovies (packed in salt not oil)

A handful of oregano to your desired flavor (cut finely)

2 to 4 ounces fennel bulb and/or leaves

2 sprigs rosemary (chopped finely)

100 grams red pepper

A handful of Malabar spinach

1 habanero pepper (chopped)

1 Tbsp. salmon fish roe

2 to 3 ounces grass-fed pastured butter

3 ounces fermented vegetables

4 to 7 shakes Himalayan salt

10 to 20 shakes ground pepper (depending on your preference)

Directions

1. Gently heat the extra virgin coconut oil in a frying pan.

2. Add onions and ground organic lamb at very low heat for 20 to 25 minutes.

3. In a separate bowl, cut and mix the remaining ingredients.

4. After 25 minutes, add the onions to the salad and then mix it well.

5. Rinse salt off the anchovies and soak them for five minutes.

6. Split each anchovy into three pieces and add to the salad.

7. Add the organic lamb to the salad.

Chocolate Fat Bomb

Ingredients

1 Tbsp. black sesame seeds

1 Tbsp. flax seeds

1 Tbsp. black cumin seeds

1 Tbsp. pumpkin seeds

1 Tbsp. organic psyllium

1 Tbsp. chia seeds

1 scoop Dr. Mercola's Organic Greens

1 tsp. calcium from ground-pastured eggshells

1/2 ounce cocoa butter

1 whole avocado

1 to 2 Tbsp. medium-chain triglyceride (MCT) oil

1 dropperful Stevia

Filtered Water

Directions

1. Let the black sesame, flax, pumpkin and black cumin seeds soak overnight (roughly

14 hours) in a mixing bowl.

2. Mix remaining ingredients.

3. Pour water to desired consistency — can range from a liquid to pudding texture.

4. Using an immersion blender, let blend for two to five minutes for desired

consistency.

Randall Evans, MS, RD, LD

Randy Evans is a nutritionist/dietitian for the University of Kansas

Health System (formerly the University of Kansas Hospital), where he

provides nutrition counseling services to optimize health and athletic

performance. He works in the Integrative Medicine clinic and the Sports

Medicine & Performance Center. For more information please click

here.

Avocado Banana Pudding

Ingredients

1 avocado

½ frozen banana

½ can of organic canned coconut milk, cold-pressed if possible (use half of the thick

white coconut meat)

1 Tablespoon unsweetened cocoa powder

Modification:

*To use as a meal/breakfast smoothie:

1/2 avocado (or 1 whole small avocado)

1/2 frozen banana (tastes better frozen)

½ can of organic canned coconut milk, cold-pressed if possible (use half of the thick

white coconut meat)

Handful of spinach or small amount of organic greens powder

1 tablespoon organic MCT oil (no hexane, no chemical processing)

1 serving chocolate protein powder (20-30g of protein), or vanilla protein powder

with 1 tablespoon unsweetened cocoa powder (prefer healthy/whole food protein

powder, plant, bone broth, whey, etc. Whey should be cold-processed, grass-fed,

non-alkalized)

Add water/fluid for thinner consistency

Directions

1. Mix in blender/processor

Peanut Butter Bars (Like Peanut Butter Cups):

Ingredients

6 tablespoons organic raw peanut butter

3 tablespoons organic hexane-free coconut oil

3 tablespoons raw monk fruit, honey, etc. (prefer real/raw sweetener)

2 tablespoons raw cacao powder

½ teaspoon natural vanilla extract

Pinch of salt

½ cup raw cashews, crushed (to crush, place them in zipper bag and crush with

rolling pin)

Directions

1. Combine all ingredients except for cashews in a medium bowl, and mix until well-

combined (and looking deliciously chocolatey!). Stir in the cashews.

2. Pour the mixture into a silicon loaf tin, and place in the fridge to set.

3. After a few minutes in the fridge, score the chocolate into 1-inch square pieces with

a knife. (They will be harder to cut after they’ve been in there for a while.)

4. Leave in the fridge for at least two hours. The longer you leave it, the firmer it will

become. (I like it best the day after making.)

5. Enjoy as a treat! A serving is a 1-inch square. (Don’t eat the whole thing at once!)

Store it in the freezer or fridge, as it will melt at room temperature.

6. Enjoy knowing that you aren’t feeding your kids or yourself refined sugars.

Recipe from http://foodmatters.tv/content/one-minute-slice-recipe, with modifications by Randy Evans, MS, RD, LD

Dr. David Perlmutter

Dr. Perlmutter is a Board-Certified Neurologist, Fellow of the American

College of Nutrition and four-time New York Times bestselling author.

He also has a clinic in Naples, Florida, and he's been very active in

publishing his findings in peer-reviewed medical journals.

Avocado Scrambled Eggs with Lemon Broccoli

Ingredients:

2 cups broccoli, chopped

½ Tablespoon coconut oil

½ Tablespoon coconut oil

½ Tablespoon lemon juice

2 eggs, beaten

¼ ripe avocado, peeled & pit removed

1 Tablespoon nutritional yeast

Salt and pepper to taste

Directions:

1. Heat oil in a skillet over medium heat and cook broccoli until desired tenderness.

2. Transfer broccoli to serving bowl and toss with lemon juice; set aside.

3. In a small bowl, beat eggs and add avocado, mashing avocado into eggs with a fork.

Stir in nutritional yeast and add salt and pepper as desired.

4. Cook eggs in same skillet you used for the broccoli, allowing eggs to set, then stirring

gently, to scramble them.

5. When eggs are done, serve over broccoli. Garnish with fresh herbs, as desired.

BLT Salad with Avocado

Ingredients

Salad:

1 ½ cups mixed dark leafy greens

½ cup butter lettuce

3 strips preservative-free, uncured bacon

3 slices tomato (vary the color and variety as you like)

½ avocado, peeled, pit removed and sliced

Vinaigrette:

1 Tablespoon avocado oil

½ Tablespoon red wine vinegar

Salt and Pepper, to taste

Directions

1. In a salad bowl, arrange salad ingredients in order given.

2. Whisk together oil, vinegar and seasonings for vinaigrette, then drizzle over salad.

Steamed Wild Salmon with Sautéed Leeks and Chard

The sautéed chard makes a colorful base for the pink salmon, but you can use almost

any green that is in season. In the spring dandelion greens will give a slightly bitter

contrast to the rich, succulent fish.

Ingredients:

2 tablespoons melted unsalted butter, preferably from grass-fed cows

Four 6-ounce skinless, boneless wild salmon fillets

Sea salt and freshly ground pepper

8 thin slices lemon

2 tablespoons extra virgin olive oil plus more for drizzling

2 cups finely sliced leeks, white part only

6 cups chopped rainbow chard, tough ends removed

Directions:

1. Preheat the oven to 450°F. 2. Place a wire rack large enough to hold the salmon in a rimmed baking sheet. Set

aside. 3. Cut four 10-inch by 10-inch pieces of aluminum foil. Using a pastry brush, lightly

coat the foil with melted butter. Set aside. 4. Lightly season the salmon with salt and freshly ground pepper. 5. Place a slice of lemon on each piece of foil, top with a piece of seasoned salmon, and

top the salmon with another slice of lemon. 6. Tightly wrap each foil by folding in the seam and twisting the ends together. 7. Place the wrapped salmon pieces on the rack in the prepared baking sheet. 8. Place in the preheated oven and allow to steam in the foil for about 8 minutes or just

until the fish is slightly underdone in the center. 9. While the salmon is steaming, heat the olive oil in a large sauté pan over medium-

high heat. 10. Add the leeks and sauté for about 4 minutes or until soft, but not colored. 11. Add the chard and, using tongs, cook, tossing and turning, for about 4 more minutes

or until the leeks and chard are tender. 12. Season with salt and pepper and remove from the heat. Tent lightly with aluminum

foil. 13. Remove the salmon from the oven and carefully open the foil packets. Be cautious as

the steam will be very hot.

14. Spoon an equal portion of the chard mixture in the center of each of four dinner plates. Place a piece of steamed salmon on top of each chard mound. Drizzle with extra virgin olive oil and serve immediately.

15. Nutritional Analyses per Serving: calories 324, fat 19 g, protein 35 g, carbohydrates 3 g, sugar 0 g, fiber 0 g, sodium 330 mg.

Strawberry Power Smoothie

Most traditional smoothies and shakes are filled with sugar, but this one lives up to

my standards and is an excellent recipe to have on hand for those mornings when

you don’t have time to create a regular breakfast meal. This smoothie can go with

you to work, too, and keep you satisfied for hours.

Ingredients:

1⁄4 cup unsweetened coconut milk

1⁄4 cup water (or more for desired consistency)

1⁄4 cup frozen strawberries

1⁄4 ripe avocado, pitted and peeled

1 tablespoon raw unsalted sunflower seeds or almonds

1 tablespoon hemp seeds

1 tablespoon sunflower seed butter or almond butter

1 teaspoon chopped fresh ginger

1⁄2 teaspoon ground cinnamon

Directions:

1. Combine all of the ingredients in a blender jar. Blend until completely smooth, scraping down the sides as needed.

2. Serve immediately.

* Nutritional Analysis per Serving: Calories 380, Fat 32g, Protein 10g, Carbohydrates 17g,

Sugar 7g, Fiber 7g, Sodium 23mg

Tuscan Style Pork Roast

Like many Italian recipes, traditional or inspired, this is a very simple dish to prepare,

but it requires superb ingredients. Pasture-raised pork is now usually a heritage

breed that has been allowed to roam freely in pastures and woods. It is richer in

flavor than farmed pork, but can also be almost as lean. With the heritage breeds, I

prefer the Berkshire for its high fat content and juiciness when cooked.

Ingredients:

One 2½-pound boneless pasture-raised pork loin, preferably with a layer of fat

¼ cup extra virgin olive oil

10 juniper berries, crushed

8 cloves garlic, peeled and minced

1 tablespoon dried rosemary

1 tablespoon cracked black pepper

Sea salt

1 cup chicken stock or low-sodium chicken broth

1½ cups thinly sliced onions

1½ cups thinly sliced fennel

Zest of 1 orange

1 teaspoon chopped fresh rosemary

Directions:

1. Preheat the oven to 400°F. 2. Place a rack in a roasting pan large enough to hold the pork. Set aside. 3. Place the pork on a cutting board. Combine the oil with the juniper berries, garlic,

rosemary, and cracked pepper in a small mixing bowl. 4. When well combined, rub the mixture over the pork, pressing it down to adhere to

the meat and fat. Season with salt and transfer to the rack in the roasting pan, fat side up.

5. Place in the preheated oven and roast for 45 minutes. 6. Add the chicken stock, onions, fennel, and orange zest and continue to roast for an

additional 40 minutes or until an instant-read thermometer inserted into the thickest part reads 150°F for medium-well.

7. Remove from the oven and let rest for 10 minutes before carving. 8. Using a sharp knife, cut the roast, crosswise, into slices. Spoon the onion gravy onto

a serving platter and lay the slices, slightly overlapping, over the onions.

9. Sprinkle with the fresh rosemary and serve immediately.

* Nutritional Analysis per Serving: Calories 270, Fat 10g, Protein 37g, Carbohydrates 6g,

Sugar 1g, Fiber 1g, Sodium 390mg

Dr. Dominick D’Agostino, PhD

Dominic D’Agostino, PhD, is a neuroscience, molecular pharmacology,

and physiology researcher, who has taught courses in molecular

pharmacology and physiology, and maintains involvement in several

studies researching metabolic treatments for neurological disorders

such as seizures, Alzheimer's, ALS, and cancer—all of which are

metabolically linked.

Healthy Ice Cream Recipe

Ingredients

4 whole eggs (best to use super fresh eggs with very orange yokes)

4 yolks (in addition to the whole eggs above)

2 tsp high quality vanilla (again quality matters here and you can adjust to taste

with experience)

10 drops of apple cider vinegar (or lime juice) to taste

100 grams (7 tbs) grass-fed butter (we use Kerrygold Irish butter)

100 grams (7tbs) coconut oil)

50 grams (3tbs + 2tsp) MCT oil (important for consistency)

80 grams (5.5tbs) xylitol or erythritol or other sweetener (adjust to taste)

~100 grams water or ice (just under 1/2 cup; add less than you think you need, then

increase the amount).

Directions

1. Get all ingredients to room temp.

2. Blend everything but the water/ice in blender. It takes a while to get the butter

blended into perfect creaminess.

3. Add water or ice and blend some more until well blended. Ideally, you want a

yogurt-like consistency for creamy ice cream, or add more water for a firmer, icier

texture.

4. Pour the mixture into an ice cream maker and turn it on.

5. The tricky part is to avoid granularity in the finished product that can arise from the

sweetener or not getting a good smooth blend.

Miriam Kalamian

Miriam Kalamian, EdM, MS, CNS, author of Keto for Cancer

(Chelsea Green, 2017), is a nutrition educator and consultant

specializing in the ketogenic diet for cancer. In her work with

hundreds of people, she has personally witnessed the life-

changing effects of this powerful diet therapy.

Your Simple Keto Meal Template

IT’S AS EASY AS 1-2-3!

BREAKFAST

At breakfast, do each of the following:

Pick your favorite protein (eggs, bacon, cheese, or protein shake, etc.)

Select a veggie (spinach, zucchini, etc.) OR a flax/almond keto muffin

Decide what fats & oils work best here (butter? coconut oil? cream? duck fat?)

Sample Breakfast

1. Start with two eggs cooked in butter, coconut oil or bacon fat (or you can add 1-2

tablespoons of melted butter to the beaten raw eggs).

2. Serve with 2 strips of bacon. Add a serving of vegetables steamed, then lightly

sautéed then drizzled with avocado or olive oil.

3. You may also want to include a serving of a flaxseed and almond keto muffin that

will give you a fiber boost.

4. Need more fat? Add 2 tablespoons (30 mL) of heavy whipping cream to your coffee

or tea, which will count as almost 1 tablespoon of fat (you’ll also count it as 1 gram

of carb).

LUNCH

At lunch, do each of the following:

Start with 2-3 cups of salad greens and/or ½ of an avocado

Add your protein food (chicken, sardines, etc.)

Serve with olive oil and/or salad dressing and/or mayo

Tired of Eggs?

Choose chia puddings or toasted nuts/coconut with cream. Since you are dividing your

macros fairly evenly over the day, you may also opt to have a first meal that more closely

resembles lunch than a traditional breakfast.

Sample Lunch

1. Choose two to four cups of salad greens with ½ of an avocado, which is 2 teaspoons

of fat so far for this meal, along with a small amount of protein and carbs and a

healthy amount of fiber.

2. Add a portion of cooked chicken that falls just shy of your protein macro—even less

if you are adding nuts or seeds to the salad (for most people, that amount of protein

is close to half of the size of a deck of cards).

3. Check your estimate by weighing your portion then entering that amount in grams

into Cronometer. Adjust your portion as needed.

4. Keep in mind that you can combine protein foods. For example, you may want to

reduce the amount of chicken and add 2 tablespoons of grated Parmesan or a boiled

egg.

5. Serve your salad with homemade olive or avocado oil dressing, using the vinegar of

your choice (exception: no balsamic or malt vinegar, as they are too high in sugar).

6. Weigh out your oil and make sure that none of it settles to the bottom of your

bowl—you don’t want to short yourself on calories from fat. Vary this as you see fit.

For example, you may want tuna or egg salad made with avocado mayo in place of

some of the salad dressing.

7. Again, weigh your ingredients so you know you’re meeting your macros for the meal.

DINNER

To begin, do each of the following:

Pick your protein first (salmon, beef, lamb, etc.)

Select complementary veggies (broccoli, cauliflower, asparagus, cucumbers, etc.)

Choose a combo of complementary fats (butter, oil, mayo, etc.)

Sample Dinner

1. Choose baked or poached fish. Again, track your portion on Cronometer to be sure

that you’re meeting but not exceeding your protein target.

2. Snip some fresh herbs into 1-2 tablespoons of avocado mayonnaise (such as Primal

Kitchen) and use it as a dressing for the fish. Of course, you can also choose to have

meat or poultry instead with some combination of butter and oils in place of the

mayo.

3. One good option is to steam cauliflower and mash with 1-2 tablespoons of butter, or

lightly sauté your vegetable in coconut or avocado oil using medium heat. If you

want to stir fry, use lard, as it can take higher heat than oils.

SNACKS

*Include a snack if you need more calories. It should fall between two meals, not after

dinner. Snacks should be very high in fat and very low in carbs and protein.

Sample Snacks

Here are some 200-calorie snack suggestions:

1. Fat Bombs – These are high-fat savory or sweet treats that can help you boost your

fat intake. They can also go with you to work or even to restaurants (which never

provide a meal high enough in fat). Look online for recipes—these are very common

in the keto world so more people are contributing their ideas almost daily. Dana

Carpender has included some recipes for these in her book, 200 Low-Carb High-Fat

Recipes.

2. 1 tablespoon of almond butter mixed with 2 teaspoons of coconut oil, spread on

celery sticks.

3. 1 serving of a keto muffin with 1 tablespoon of butter cream frosting (but remember,

with no sugar added)

4. 2 tablespoons of sour cream with ½ of an avocado seasoned with garlic powder and

served with a few pork rinds.

Remember To Use Quality Oils

Avoid using high heat cooking oils. Most are heat extracted from GMO crops and then

refined with solvents. Typically, they also contain high levels of inflammatory omega-6

fats. Also avoid refined “extra light olive oil”, as again, this oil is extracted with high heat

and refined with solvents. Instead, use EVOO, avocado oil, or coconut oil but keep heat

low and use the shortest cooking time possible. You can also experiment with using duck

fat or lard.

Pete Evans

Pete Evans is an internationally renowned household chef, restaurateur,

author and television presenter. His passion for food and a healthy

lifestyle inspires individuals and families around the world.

Avocado Fries

Ingredients

50 g (½ cup) Tapioca flour

150 g (1 cup) white and black sesame seeds

2 avocados, cut into 2 cm thick slices

3–4 tablespoons coconut oil

½ teaspoon ground spice (such as curry powder, smoked paprika, cumin or turmeric)

(optional)

Sea salt

Lemon wedges, to serve

Directions

1. Whisk the tapioca and 80 ml of water in a bowl until combined. Place the sesame

seeds in a small, shallow bowl.

2. Dip the avocado slices into the tapioca mixture to coat, then coat with the sesame

seeds, patting down gently.

3. Heat the coconut oil to 160°C in a frying pan or saucepan. To test the temperature,

drop a small piece of avocado in the oil – it should bubble instantly around the

edges.

4. Working in batches, fry the avocado for 50–60 seconds on each side or until the

sesame seeds are golden. Drain on paper towel and season with a little spice (if

using) and salt.

5. Arrange on a platter and serve with some lemon wedges to squeeze over the top.

Bacon Chips with Guacamole

Ingredients

2 avocados, diced

1 long red chilli, halved lengthways, deseeded and finely chopped, plus extra to serve

(optional)

juice of 1 lime, plus extra to taste (or use the equivalent amount of kraut juice)

2 tablespoons finely diced red onion

1 tablespoon chopped coriander leaves

1 tablespoon extra-virgin olive oil

Directions

1. Preheat the oven to 200°C. Grease and line a large baking tray with baking paper.

2. Place the bacon in a single layer on the prepared tray, making sure that the strips are

not touching.

3. Bake, turning the tray once for even cooking, for 12–15 minutes until the bacon is

golden and crisp. Keep a close eye on the bacon to prevent it from burning. Allow to

cool completely then cut into bite-sized pieces. Set aside until needed.

4. To make the guacamole, combine all the ingredients in a small bowl and gently mix.

Season with salt and pepper and sprinkle a little extra chili over the top (if desired).

5. Serve the guacamole straight away with the bacon chips.

* To make this a super snack, add some fermented veg to the guacamole and enjoy every

single mouthful.

Creamy Chicken Avocado Salad

Ingredients

500g savoy cabbage, shredded

1 ripe avocado, stone removed, diced

300g leftover roast chicken, shredded or chopped

3 tablespoons extra virgin olive oil (optional)

3 tablespoons lemon juice

Small handful mixed herbs, torn (tarragon, parsley and chervil)

Sea salt and freshly cracked pepper

2 tablespoons pine nuts, toasted

Directions

1. Mash the avocado slightly to a creamy and slightly chunky texture in a bowl.

2. Then add the cabbage, roast chicken, olive oil (if using) and lemon juice and give it a

good toss through so the avocado dresses the salad evenly.

3. Season with salt and freshly cracked pepper.

4. Arrange the salad onto a platter and sprinkle with fresh mixed herbs and pine nuts.

5. Serve