frying pan or wok

cutting board and knife

mayonnaise

chili paste

garlic

Chili Garlic Mayo

coconut oil

fresh ginger

scallions

ground turkey or ground pork

tamari soy sauce

white wine vinegar

sesame oil

green cabbage

red cabbage

Meat and cabbage mix

eggs

salt, to taste

fresh cilantro

limes

black sesame seeds 

Garnish, On Top

Mix the mayonnaise, chili paste, and garlic together in a small bowl. Place mixture in a small sandwich bag (for drizzling) and set aside.

Heat the oil in a large frying pan or wok, over medium-high heat.

Add the ginger, garlic, and white parts of the scallions to the wok. Fry for a minute, and then add the ground meat, tamari soy sauce, white wine vinegar, and sesame oil. Stir together, breaking up the meat, and cook for 7-10 minutes, until browned.

Stir-in the cabbage and fry until tender. Taste, and season with salt or more tamari, if needed.

In another frying pan, cook the eggs in oil, anyway that you prefer. Season with salt.

Divide the meat and cabbage mix into serving bowls. Cut off a corner of the sandwich bag, and drizzle the chili-garlic mayo on top. Add the egg and garnish with the scallion green parts, cilantro, lime wedges, and sesame seeds.

Low carb egg roll in a bowl

Shared from <a href="https://www.dietdoctor.com/recipes/keto-egg-roll-in-a-bowl">original Diet Doctor recipe</a>, with permission. This satisfying and vibrant keto meal has all of the flavors that you love from an egg roll without all of the carbs. A traditional egg roll gets its name (and carbs) from the egg roll-wrapper, so we added a fried egg on top!

Frying pan

baking dish

Parchment paper

small bowl

firm tofu

salt to taste (adjust depending on which other flavorings you are adding)

desired seasoning such as chili powder or <a href="https://www.dietdoctor.com/recipes/tex-mex-seasoning">taco seasoning</a> (optional)

Crispy Tofu Sticks

fresh green beans or wax beans

light olive oil or coconut oil (flavorless)

salt to taste

Green bean fries

<a href="https://www.dietdoctor.com/recipes/vegan-keto-mayo">vegan mayonnaise</a>

tomato paste

chipotle powder

salt and ground black pepper to taste

Chipotle mayo

Preheat the oven to 400°F (200°C).

Slice the tofu into sticks, about 0.5&quot; (1 cm). Distribute the tofu on a clean, absorbent kitchen towel or paper towels. Pat dry to remove excess moisture; this step is key for crispiness.

Add the coconut oil to an oven-safe skillet over medium-high heat. Alternatively, use a regular frying pan and prepare a baking tray with parchment paper.

When the oil is hot, add the tofu and salt. Fry for a couple of minutes or until the tofu is lightly golden. Add the tamari soy sauce and seasonings of your choice. Stir the tofu, mixing well.

Transfer the skillet with the tofu to the oven, or transfer the tofu to the parchment-lined baking tray and then put it in the oven. Bake for 15 minutes or until the tofu is crispy.

Wash and trim the green beans. Pat them dry with a paper towel (to avoid oil splatters).

Heat a large skillet with oil over medium-high heat.

Add the green beans to the pan and fry for about 5 minutes. They should retain their fresh, natural crunch!

Place the green beans on a plate with a paper towel to absorb any excess oil. Season with salt before serving.

Green bean fries

Mix the mayonnaise, tomato paste, and chipotle powder in a small bowl. Add additional seasoning to taste — more chipotle means a spicier sauce.

Serve right away or let sit in the fridge for 30 minutes or more to allow the flavors to develop.

Chipotle mayo

Crispy tofu sticks with green bean fries and chipotle mayo

<a href="https://www.dietdoctor.com/recipes/crispy-tofu-sticks-with-green-bean-fries-and-chipotle-mayo">Original recipe</a> from Diet Doctor. Shared with permission. It&#39;s vegan. It&#39;s keto. It&#39;s fast. What more could you want? Spice? Oh, we&#39;ve got that too. Crispy tofu is pan-fried to perfection and served with green bean fries and chipotle mayo to make it picante. Got vegan guests? They&#39;ll be impressed!

Oven

Baking sheet

Hand mixer or whisk

Eggs

salt

Cream Cheese

ground psyllium husk powder

baking powder

cream of tartar

Separate the egg whites from the yolks into two different bowls.

Whip the egg whites and salt with an electric mixer or a handheld whisk until very stiff. This will take a few minutes with the electric mixer and several minutes if done by hand. They&#39;re ready when you scoop out a mound of egg white and it holds its peak. If you&#39;re using the cream of tartar (see tips below), add it as you whip the egg whites.

Mix the egg yolks and the cream cheese well. If you want, add the psyllium seed husk and baking powder — this makes it more bread-like.

Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.

Place as many dollops of the mixture as servings in the recipe on a parchment paper-lined baking tray. Spread out the circles with a spatula to about ½ inch (1 cm) thick.

Bake in the middle of the oven at 300° F (150° C) for about 25 minutes until golden.

Low carb cloud bread

<a href="https://www.dietdoctor.com/recipes/cloud-bread">Original recipe on Diet Doctor</a>, shared with permission. Cloud bread (also known as oopsie bread) is another excellent low carb bread option. It’s a versatile “bread” without all the carbs, and can be eaten in a variety of ways. You can have it as a sandwich, or as a bun for a hotdog or hamburger. Oopsilicious!

 unsalted butter

Almond flour

Hazelnut flour or almond flour

erythritol

ground cinnamon

vanilla extract

Pie Crust

pumpkin puree, canned

unsalted butter 

pumpkin pie spice

large eggs

heavy whipping cream

Pie Filling

powdered erythritol

Whipped cream topping

Add the butter, almond flour, hazelnut flour, sweetener, cinnamon, vanilla, and salt to a medium-sized bowl. Mix together until crumbly, and well combined.

Evenly press the crust mixture over the bottom and sides of a 9&quot; (23 cm), un-greased pie plate. Set aside.

In a medium-sized bowl, use a hand mixer to combine the pumpkin purée, sweetener, butter, cinnamon, pumpkin pie spice, and salt. Pour in the egg and the heavy whipping cream, and mix until just combined.

Pour the filling into the pie crust. Place aluminum foil or a pie shield along the crust edges, to prevent browning too quickly. Bake on the middle oven rack for 35-40 minutes, or until the filling is just set.

Cool on a wire rack for 2 hours, or until at room temperature. Serve at room temperature or refrigerate for several hours before serving.

Pumpkin filling

Add the heavy cream, vanilla, and sweetener to a medium-sized bowl. Using an electric mixer, whisk at medium speed, until soft peaks form.

For serving, slice the pie, and top with a dollop of whipped cream, and a sprinkle of cinnamon if desired.

Low carb pumpkin pie

Save room for this rich and creamy traditional pumpkin pie — perfect for making ahead of time. Top with sweetened whipped cream and a dash of cinnamon for a festive treat. In fact, why wait for the holidays? From Diet Doctor

almond butter

pumpkin puree

vanilla pea protein or protein powder

maple syrup

milk

Lily brand no sugar white chocolate baking chips

Mix together almond butter, pumpkin purée, maple syrup, vanilla extract and milk until smooth.

Add in pea protein and pumpkin pie spice, and mix until no clumps remain.

*If dough is too sticky to roll into balls, add 2-3 tbsp more pea protein.

Fold in white chocolate chips. Roll into 16-20 balls &amp; enjoy!

Store extras in an airtight container in the refrigerator!

Pumpkin Pie Protein Balls

If you love all things pumpkin and pumpkin spice, then you are definitely going to want to make these Pumpkin Pie Protein Balls! Made with simple healthy ingredients like almond butter, pumpkin puree and maple syrup. They are so easy to make, you literally just mix everything together and voila! Shared with permission from Figgin Delicious blog.

Avocados

Onion

Lime, juice only

tomato, small to medium size

garlic clove

Salt and Pepper

Red pepper flakes

Plain greek yogurt or sour cream

salsa

Peel the avocados and mash with a fork.

Add the onion, lime juice, tomato, cilantro, and garlic.

(Optional, instead of Step 2) Add plain greek yogurt or sour cream and salsa.

Season with salt and pepper, and mix until well combined.

Guacamole

Dr. Oshman&#39;s favorite snack, tortilla chips (or low-carb pan toasted tortillas) with guacamole. This guacamole makes a great savory dip or topping on soups, salads, meats, and more!

Shredded cheddar cheese or provolone cheese (8 oz)

Paprika powder

Add shredded cheese in small heaps on a baking sheet lined with parchment paper. Make sure to leave enough room in between them so they aren’t touching.

Sprinkle paprika powder on top and bake in the oven for about 8–10 minutes, depending on how thick they are. Pay attention towards the end so that you don&#39;t burn the cheese, as burned cheese tends to have a bitter taste.

Let cool on a cooling rack, and enjoy — great alone as a crunchy snack or perfect to serve with a dip.

Rina's Cheese Crisps

Adapted from Diet Doctor, this recipe recommended by Rina is an irresistible low carb snack that can replace any chip, cracker or salty craving you might have. Skip the expensive keto-branded packaged crisps, and make these at home with only two ingredients!

Stovetop range

cutting board

Cutting knife

large Portabello mushroom caps

Mild Italian Sausage (not in links) OR Ground turkey/chicken mixed with Italian seasonings

Clove Garlic

Green Pepper

Onion (vidalia preferred)

Provolone cheese

Preheat oven to 425°F (200°C).

Clean out mushroom caps and set aside, do not wash them.

Add a small amount of oil or cooking spray to frying pan. Heat on medium heat on stovetop. Add green pepper, onion, garlic and cook until green pepper is soft.

Add the meat and cook until browned.

Place mushroom caps on greased cookie sheet and stuff each one with meat mixture (salt and pepper optional).

Place in oven and cook for 20-30 minutes until the mushrooms look soft.

Place a slice of cheese on each cap and cook in oven until cheese is melted.

Remove from oven and let stand for 5-10 minutes. They will be hot!!!  Enjoy!!

Deb's Stuffed Portabella Mushroom

Submitted by Patient Advisory Board member Deborah

9&quot; x 13&quot; Baking Dish

Hand mixer

butter, softened

<a href="https://www.dietdoctor.com/low-carb/keto/sweeteners">erythritol</a>

cocoa powder

<a href="https://www.dietdoctor.com/ingredients/almond-flour">almond flour</a>

 water

 vanilla extract

 instant coffee powder

dark chocolate with a minimum of 80% cocoa solids

Preheat oven to 350°F (175°C) degrees.

Line a 9” by 13” (23 x 33 cm) baking dish with parchment paper.

Use a hand mixer or stand mixer to combine the butter, almond butter, eggs, and sweetener. Mix well until the sweetener is thoroughly incorporated.

Add the cocoa powder, almond flour, baking powder, salt, water, vanilla extract, and instant coffee powder and stir until smooth. Lightly mix in the chopped chocolate bar.

Pour the mixture into the baking dish and smooth with a spatula. The batter will be thick.

Bake for 25 to 28 minutes or until just set. Do not overbake or the bars will be dry.

Let cool for 20 to 30 minutes before cutting.

Low Carb Brownie

Adapted from Diet Doctor, with permission. Want a decadent keto chocolate treat? Well, there&#39;s no such thing as too much chocolate with this keto double chocolate brownie, featuring cocoa and dark chocolate. It&#39;s a great dessert for a party, but they&#39;ll go in a flash so be sure to save a few for you.

Oven or airfryer

Stovetop (for steaming) or microwave

Broccoli Florets or approximately 16 oz bag of Frozen Broccoli Florets

Red onion, minced

Shredded cheddar cheese

Panko bread crumbs

salt and pepper

Line baking sheet with parchment paper.

Steam broccoli on stovetop for 2 minutes or steam microwavable frozen broccoli.

Chop cooked broccoli into small pieces.

In a large bowl, combine the chopped broccoli with the rest of the ingredients. Mix until totally combined.

Scoop mixture into hands and shape to resemble tater tot logs.

Place on baking sheet and continue until mixture is gone.

Bake for 20 minutes and enjoy warm from the oven!

Marika's Broccoli Tots

Submitted by Marika, Jumpstart program manager

Grill

Stove

Baking pan

Fresh asparagus spears

Bacon

Wrap each asparagus spear with half a slice of bacon.

You can either grill to desired doneness or bake at 350 degrees F for 10-15 minutes.

Delicious Bacon-Wrapped Asparagus Spears

&quot;We call it crack. Enjoy with an egg for a delicious breakfast!&quot; Submitted by Delene, from the MCT2D Patient Advisory Board

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