17 Keto Appetizer Recipes Snacks

are you Looking for  Appetizer  easy recipes and delicious  keto snack ideas? These ketogenic snacks are so quick , makes you healthy clean eating snack 

1-Almond and Cashew Butter

 

This delicious spread is a great paleo alternative to peanut butter.

1. 1 cup (150 g /5.3 oz) almonds, blanched or whole
2. 1/3 cup (50 g /1.8 oz) cashews
3. 4 tablespoons (60 ml /2 fl oz) almond oil or macadamia nut oil
4. Pinch salt (optional)
5. Seeds from 1 vanilla bean (optional)
6. ½ teaspoon ground cinnamon (optional)

1. Preheat the oven to 350°F (175°C, or gas mark 4). Spread the almonds and cashews on a baking sheet and place in the preheated oven for 12 to 15 min-utes. Watch carefully to prevent burning. Remove from the oven and cool.

2. In a food processor, pulse the nuts until smooth (or reserve some chopped nuts to add later for a chunkier texture). Depending on your processor, this may take some time. At first, the mixture will be dry. Scrape down the sides several times with a rubber spatula if the mixture sticks.

3. Add the oil. Continue to blend until you reach the desired consistency. The oil makes the butter smoother and more suitable for creating fat bombs. Add the salt and vanilla bean seeds or cinnamon (if using) and pulse to combine. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.

 

YIELD: about 1 cup (250 g/8.8 oz)

 

N U T R I T I O N A L FAC T S

 

Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 5.5 g; fiber: 2.1 g; net carbs: 3.4 g; protein: 5.2 g; fat: 19.4 g; energy: 205 kcal.

 

Macronutrient ratio: calories from carbs: 6 percent; protein: 10 percent; fat: 84 percent.

2- Sun-Dried Tomato Chicken Sliders

 

This flavorful slider is a fun alternative to a traditional chicken burger. And because it’s all protein, it’s a great snack to keep your concentra-tion going strong.

1. 1 pound (455 g) ground chicken ½ of a small onion, finely chopped
2. 2 tablespoons (14 g) sundried tomatoes packed in oil, chopped
3. 2 tablespoons (5 g) fresh basil, chopped
4. 2 cloves of garlic, pressed
5. 2 teaspoons salt
6. 1 teaspoon ground black pepper
7. 2 tablespoons (27 g) coconut oil

1. In a medium bowl, combine the chicken, onion, sundried tomatoes, basil, garlic, salt, and pepper until well combined. To form sliders, take a spoonful of the mixture and pat together a patty that is 2 to 3 inches (5 to 7.5 cm) in diameter.

 

2. Heat a large pan over medium-high and add the coconut oil. Carefully place patties in the pan, as many as you can without touching. Once the patties start to brown, carefully turn them, and cook for a few more minutes so they can brown. Then turn the heat down to low and cook for about 7 more min-utes, or until no longer pink in the middle. Snack on them as is, or turn them into a meal by using them to top a salad.

 

YIELD: about 15 sliders

 

N U T R I T I O N A L FAC T S

 

Per slider: total carbs: 0.7 g; fiber: 0.1 g; net carbs: 0.5 g; protein: 5 g; fat: 4 g; calories: 63.

 

Macronutrient ratio: calories from carbs: 4 percent; protein: 34 percent; fat: 62 percent.

3 - Chicken Maple Sausage Meatballs

 

Studies show that protein helps with concentration, and these easy-to-eat, kid- and adult-friendly

 

mini meatballs are an easy way to get more protein in our bodies. To make these nut-free, 

substitute 1 tablespoon (7 g) coconut flour for the almond meal.

1. 1 pound (455 g) hormone-free ground chicken
2. 1 egg
3. 2 tablespoons (12 g) almond meal
4. 1 tablespoon (20 g) maple syrup
5. 1 teaspoon salt
6. 1 teaspoon garlic powder
7. 1 teaspoon paprika
8. 1 teaspoon Dijon mustard
9. ½teaspoon dried rosemary
10. ½teaspoon dried thyme 

1. Preheat the oven to 400°F (200°C, or gas mark 6). Line a baking sheet with parchment paper.

 

2. In a medium bowl, combine the chicken, egg, almond meal, maple syrup, salt, garlic powder, 

paprika, mustard, rosemary, and thyme. With your hands, make golf ball–size balls out of the 

mixture and lay on the prepared baking sheet. Bake for 18 to 20 minutes, until cooked through.

YIELD: about 15 meatballs

N U T R I T I O N A L FAC T S

Per meatball: total carbs: 1.6 g; fiber: 0.2 g; net carbs: 1.4 g; protein: 6 g; fat: 3.2 g; calories: 59.

Macronutrient ratio: calories from carbs: 11 percent; protein: 40 percent; fat: 49 percent.

4-Italian Meatballs

Not only does grass-fed meat contain lots of iron, but it also has many powerful nutrients that 

help build strong bones and a strong immune system. It also provides a good source of steady 

energy and concentration, and on top of that, it burns belly fat from its abundant CLA 

(conjugated linoleic acid), a fatty acid. Talk about a perfect snack. These absolutely delicious 

meatballs don’t need any messy tomato sauce, which makes them perfect for packing.

1. 1 pound (455 g) grass-fed ground beef
2. ½   pound (225 g) ground Italian sausage (removed from casing if needed)
3. ½  of a small onion, finely chopped or grated
4. 2 eggs
5. 2 cloves of garlic, minced
6. ¼ cup (28 g) almond meal or flour
7. 3 tablespoons (12 g) fresh parsley, finely chopped
8. 1 ½ teaspoons salt
9. 1 teaspoon ground black pepper
10. 1 teaspoon dried basil
11. 1 teaspoon dried oregano

1.Preheat the oven to 350°F (180°C, or gas mark 4).

2. In a medium bowl, mix together the beef, sausage, onion, eggs, garlic, almond meal, parsley, 

salt, pepper, basil, and oregano by hand. Form the meatballs about 3 inches (7.5 cm) in 

diameter.

3. Add the meatballs to a large cast iron skillet (or other ovenproof skillet) over medium-high 

heat. Cook until they are browned on all sides. Then place the skillet in the oven (or transfer the 

meatballs to a baking sheet) and bake for an additional 10 minutes.

YIELD: about 15 meatballs

 

N U T R I T I O N A L FAC T S

 

Per meatball: total carbs: 1.6 g; fiber: 0.4 g; net carbs: 1.3 g; protein: 10.1 g; fat: 9.6 g; calories: 134.

 

Macronutrient ratio: calories from carbs: 5 percent; protein: 30 percent; fat: 65 percent.

5-Homemade Beef Jerky

 

Beef jerky is a great and easy way to get a lot of protein. Unfortunately, most jerky available in grocery stores are made with meat containing hormones and antibiotics. In addition, they are typically full of sugar, gluten/wheat, and unhealthy preservatives. Instead, try this healthy, incredibly easy alternative. It only requires a little prep work, and it’s

so worth it!

1. 2½ pounds (1.1 kg) grass-fed London broil (flank steak or any lean meat)
2. 1 cup (235 ml) gluten-free tamari soy sauce or coconut aminos
3. 1 tablespoon (20 g) dark raw honey
4. 2 teaspoons onion powder
5. 1 teaspoon garlic powder
6. 1 teaspoon salt

Place meat in the freezer for 1 to 2 hours to make it easier to slice. Remove from freezer and trim off any visible fat. Then slice it against the grain into thin strips (about ¼ inch [6.5 mm] thick).

6-Bacon Cauliflower Soup

 

Because cauliflower has choline, a B vitamin that is essential for your brain’s neurotransmitters and can help with focus, this soup is a great snack during the school or work day.

1. 6 to 8 slices nitrate-free bacon
2. 1 small yellow onion, roughly chopped
3. 2 cloves of garlic
4. 1 large or 2 small heads of cauliflower, roughly chopped About 1 quart (946 ml) lower-sodium chicken broth
5. 1 tablespoon (18 g) salt
6. 1 teaspoon ground black pepper
7. About 2/3 cup (160 ml) unsweetened canned light coconut milk

 

1. Cut the bacon into pieces (about four or five pieces per slice, but slice it all together to save time). Put it in a large pot and cook over medium-high heat until it starts to get crispy. Add the onion and garlic, and sauté for a couple of minutes until they start to brown. Continuously stir.

2. Add the cauliflower, chicken broth (fill it so it covers the cauliflower by about 2 inches, or 5 cm), salt, and pepper to the pot. Bring to a boil, then turn the heat down to low and cover with the lid. Cook until the cauliflower starts to become soft, about 10 minutes.

3. Stir in the coconut milk, then carefully transfer to a high-speed blender (in batches, if necessary). You can also use an immersion blender, which is easier and less messy, but you won’t get quite as creamy and fluffy a result. Blend on high for 60 to 90 seconds, until creamy and very smooth. Return to the pot and heat through.

 

4. Enjoy with some spicy sausage, chives, more bacon, and/or cheese or what-ever you prefer. Or, just enjoy it as is. It’s good any way! When storing soup in a plastic container, make sure the soup is cool and the container is BPA-free.

 

YIELD: 2 ⁄ quarts (2.5 L)

 

N U T R I T I O N A L FAC T S

 

Per serving (8 oz, or 227 g): total carbs: 5.8 g; fiber: 1.9 g; net carbs: 3.9 g; protein: 4.9 g; fat: 3.7 g; calories: 73

 

Macronutrient ratio: calories from carbs: 31 percent; protein: 26 percent; fat: 44 percent.

 

1. In a plastic freezer bag, combine the soy sauce, honey, onion powder, garlic powder, and salt. Add the meat and marinate for at least 4 hours, preferably overnight.

 

2. Preheat the oven to 170°F (76°C), if you aren’t using a dehydrator. On a parchment-lined baking sheet, lay the meat out flat, but make sure none of it is touching or overlapping.

 

3. Cook for 4 to 6 hours (it will depend on thickness), until desired texture. Flip the meat once or twice while cooking. If using a dehydrator, allow it to dehydrate for 4 to 5 hours.

 

4. Store the jerky in the fridge or freezer, but it is fine to keep at room temperature for a couple of days.

 

YIELD: 20 to 25 pieces

 

N U T R I T I O N A L FAC T S

 

Per piece (2 oz, or 62 g): total carbs: 0.6 g; fiber: 0.1 g; net carbs: 0.5 g; protein: 12.5 g; fat: 3.7 g; calories: 89.

 

Macronutrient ratio: calories from carbs: 3 percent; protein: 58 percent; fat: 39 percent.

7-Cauliflower Pizza Bites

 

 

This gluten-free pizza crust can be turned into mini, easy-to-eat pizzas. It just so happens that this is the healthiest pizza crust around. With six different types of B vitamins for energy, lots of vitamin C, and a load of antioxidants, this is a super snack.

1 large head of cauliflower, cored and broken into large florets

1 egg

4 ounces (115 g) soft goat cheese (Chevre)

1 tablespoon (3 g) dried oregano

1 teaspoon salt Optional toppings: Tomato or pizza sauce

Parmesan or mozzarella cheese Olives, pepperoni, etc.

1. Preheat the oven to 400°F (200°C, or gas mark 6). Grease a 12-cup mini-muffin pan.

2. In a food processor, chop the cauliflower until it is a rice-like consistency. Bring a pot of water to a boil. Add the cauliflower and cook it for 6 to 8 min-utes, until soft. Strain and rinse with cold water. Lay out a clean kitchen towel. Pour the “rice” onto the towel, wrap the towel around the “rice,” and twist it and squeeze out as much water as you can.

 

3. In a medium bowl, beat the egg and add the goat cheese, oregano, and salt. Add the cauliflower “rice” and blend it all together with your hands. It’s messy, but it works best this way.

 

4. Evenly spoon mixture into the muffin cups, filling them close to the top. Press down the dough evenly and firmly to ensure it sticks together. Bake for 15 to 18 minutes, or until the tops start to turn a light brown. Remove from the oven and let cool in the pan for at least 10 minutes.

 

5. Dip in tomato sauce or add whatever toppings you desire.

 

YIELD: 12 pizza bites

 

N U T R I T I O N A L FAC T S

 

Per bite: total carbs: 3.7 g; fiber: 1.5 g; net carbs: 2.2 g; protein: 3.6 g; fat: 2.7 g; calories: 50. Macronutrient ratio: calories from carbs: 28 percent; protein: 27 percent; fat: 45 percent.

8-Herbed Cheese Fat Bombs

 

Reach for one of these cheesy fat bombs the next time you’re craving a snack. They’re infused with garlic and fresh herbs and coated in Parmesan cheese, and they’re incredibly satisfying.

1. 3.5 ounces (100 g) full-fat cream cheese, at room temperature
2. ¼ cup (56 g/2 oz) unsalted butter, at room temperature
3. 4 pieces (12 g /0.4 oz) sun-dried toma-toes, drained and chopped
4. 4 (12 g/0.4 oz) pitted olives, such as kalamatas, chopped
5. 2 to 3 tablespoons (10 g/0.4 oz) chopped fresh herbs (such as basil, thyme, and oregano), or 2 teaspoons dried herbs
6. 2 cloves of garlic, crushed Salt and pepper, to taste
7. 5 tablespoons (25 g /0.9 oz) grated Parmesan cheese

1. In a bowl, mash together the cream cheese and butter, or process in a food processor until smooth.

2. Add the sun-dried tomatoes, olives, herbs, and garlic. Season with salt and pepper. Mix well to combine. Refrigerate for 20 to 30 minutes, or until set.

 

3. Using a large spoon or an ice cream scoop, divide the mixture into five balls. Roll each ball in the Parmesan cheese. Enjoy immediately or refrigerate in an airtight container for up to 1 week.

 

YIELD: 5 servings

 

N U T R I T I O N A L FAC T S

 

Per serving: total carbs: 2 g; fiber: 0.3 g; net carbs: 1.7 g; protein: 3.7 g; fat: 17.1 g; energy: 164 kcal.

 

Macronutrient ratio: calories from carbs: 4 percent; protein: 8 percent; fat: 88 percent.

9-Salmon Pâté Fat Bombs

 

Smoked salmon and cream cheese—partners in crime—are at their best when dressed up with lemon and dill. This simple recipe shows you how to transform that classic combination into fabulous, keto-friendly fat bombs.

1. 3.5 ounces (100 g) full-fat cream cheese, at room temperature
2. 1/3 cup (75 g /2.7 oz) unsalted butter or ghee, at room temperature
3. 1 small package (50 g /1.8 oz) smoked salmon
4. 1 tablespoon (15 ml/0.5 fl oz) fresh
5. lemon juice
6. 2 tablespoons (8 g/0.3 oz) chopped fresh dill, plus additional for garnishing
7. Salt and pepper, to taste
8. Crispy lettuce leaves, for serving (optional)

 

1. In a food processor, combine the cream cheese, butter, smoked salmon, lemon juice, and dill. Pulse until smooth.

 

2. Line a baking sheet with parchment paper. Spoon about 2 tablespoons (40 g/1.4 oz) of the mixture per portion onto the prepared sheet. Garnish each with more dill. Refrigerate for 20 to 30 minutes, or until set. Alternatively, transfer the mixture to an airtight container and refrigerate.

 

When ready to serve, spoon out 2 tablespoons (40 g/1.4 oz) Per serving and serve on top of lettuce leaves. Keep refrigerated in an airtight container for up to 1 week.

 

YIELD: 6 servings

 

N U T R I T I O N A L FAC T S

 

Per serving: total carbs: 0.8 g; fiber: 0.1 g; net carbs: 0.7 g; protein: 3.2 g; fat: 15.7 g; energy: 147 kcal

 

Macronutrient ratio: calories from carbs: 2 percent; protein: 8 percent; fat: 90 percent.

10-Anchovy Fat Bombs

 

Anchovies, though not for everyone, are packed with healthy fats. Try them in this easy-to-prepare tapenade, where their assertiveness is balanced by other strong flavors such as garlic, parsley, and cheese.

3.5 ounces (100 g) full-fat cream cheese, at room temperature

¼ cup (56 g/2 oz) unsalted butter, at room temperature

1 ounce (28 g) canned anchovies, drained

1 clove of garlic, crushed

1 tablespoon (3 g/0.1 oz) chopped fresh parsley

¼ cup (28 g/1 oz) shredded Cheddar cheese

1/3 cup (30 g/1.1 oz) flaked almonds Cucumber slices, for serving (optional)

In a food processor, combine the cream cheese, butter, anchovies, garlic, and parsley. Pulse until smooth. Transfer to a bowl and add the Cheddar cheese and almonds and mix with a spoon. Refrigerate for 20 to 30 minutes, or until set. Enjoy as a dip with sliced cucumber, or keep refrigerated in an airtight container for up to 1 week. 

YIELD: 6 servings

N U T R I T I O N A L FAC T S

Per serving: total carbs: 1.8 g; fiber: 0.7 g; net carbs: 1.1 g; protein: 5.1 g; fat: 17.2 g; energy: 170 kcal.

Macronutrient ratio: calories from carbs: 3 percent; protein: 11 percent.

11-Chorizo and Avocado Fat Bombs

 

Load crispy bits of chorizo and diced hardboiled eggs into avocado halves for filling fat bombs that double as a quick low-carb lunch or brunch.

1. 3.5 ounces (100 g) Spanish chorizo sausage, diced
2. 2 large hardboiled eggs, cooled, peeled, and diced
3. ¼ cup (56 g /2 oz) unsalted butter, at room temperature
4. 2 tablespoons (30 g/1.1 oz) mayonnaise, preferably homemade
5. 1 tablespoon (15 ml/0.5 fl oz) freshly squeezed lemon juice
6. 2 tablespoons (8 g/0.3 oz) chopped fresh chives
7. Salt and cayenne pepper, to taste
8. 4 large (400 g /14.1 oz) avocado halves, pitted

 

1. In a hot pan, fry the chorizo for a few minutes until crispy. Remove from the heat and set aside.

 

2. In a mixing bowl, combine the eggs, chorizo (reserving a small amount for topping), and the butter. Mash together with a fork. Add the mayonnaise, lemon juice, and chives. Season with salt and cayenne pepper. Mix with a fork to combine. Refrigerate for 20 to 30 minutes, or until set.

 

3. Just before serving, top each avocado half with one-quarter of the egg and chorizo mixture. Sprinkle with the reserved chorizo and enjoy immediately. Keep the egg and chorizo mixture refrigerated in an airtight container for up to 5 days.

 

YIELD: 4 servings

 

N U T R I T I O N A L FAC T S

 

Per serving (1 stuffed avocado half): total carbs: 9.5 g; fiber: 6.8 g; net carbs: 2.7 g; protein: 11.4 g; fat: 38.9 g; energy: 419 kcal.

 

Macronutrient ratio: calories from carbs: 3 percent; protein: 11 percent; fat: 86 percent.

12-Bacon & Egg Maple Muffins

 

With a sweet hint of maple and some salty bacon, this delectable snack is superfilling and satisfying. As it’s made with an abundance of eggs, considered “brain food” by David Perlmutter, M.D., in his bestselling book Grain Brain, this muffin clearly is an ideal snack.

 

1. 8 to 10 slices nitrate-free bacon
2. 7 eggs, room temperature
3. ¼ cup (55 g) grass-fed butter, melted 2 tablespoons (40 g) maple syrup
4. ½ cup (56 g) coconut flour
5. ½ teaspoon salt
6. ¼teaspoon baking soda
7. ¼cup (60 ml) unsweetened canned coconut milk (stirred first)

1.          Preheat the oven to 400°F (200°C, or gas mark 6). Place the bacon on a foil-lined baking sheet and bake for 8 to 10 minutes on each side. You want it to get really brown and crispy!

2. While the bacon bakes, in a medium bowl, mix together the eggs, butter, coconut milk, and maple syrup. In a small bowl, mix together the coconut flour, salt, and baking soda. Add to the egg mixture and stir well. Make sure you get all of the clumps out from the coconut flour.

 

3. When the bacon is done, place it on a paper towel to cool off a bit and then crumble it into the batter.

4. Reduce the heat to 350°F (180°C, or gas mark 4). Line a 12-cup muffin pan with silicone or paper muffin liners, or grease the cups. Fill the cups about two-thirds full. Bake for 20 minutes, or until a toothpick inserted in the middle of a muffin comes out clean.

5. These freeze well. Just pull one out the night before and place it in the fridge so it will be ready to go to school/work the next day. They’re best when reheated but also yummy when eaten cool or at room temperature.

YIELD: 12 muffins

N U T R I T I O N A L FAC T S

 

Per muffin: total carbs: 5.2 g; fiber: 1.7 g; net carbs: 3.5 g; protein: 6.4 g; fat: 10 g; calories: 139. 

13-Pumpkin Chocolate Chip Muffins

 

This fall snack tastes amazing, but is also super healthy. These muffins have lots of fiber from the coconut flour and pumpkin purée, tons of protein from the eggs, antioxidants from the dark chocolate, and good healthy brain fat from the coconut oil to boot.

1. ¾   cup (84 g) coconut flour
2. ¾   cup (144 g) coconut palm sugar
3. 1 tablespoon (6.6 g) Lumpkin pie spic
4. 1 teaspoon ground cinnamon ¾ teaspoon baking soda ½ teaspoon salt
5. 9 eggs, room temperature
6. 1/3 cup (82 g) pumpkin purée
7. 2 tablespoons (40 g) maple syrup
8. 1 teaspoon vanilla extract
9. 2 tablespoons (28 ml) unsweetened canned coconut milk (stirred first)
10. 1/ 3 cup (80 ml) coconut oil, melted 1 cup (175 g) dark chocolate chips

 

1. Preheat the oven to 350°F (180°C, or gas mark 4). Line eighteen cups of a muffin pan with silicone or paper muffin liners, or grease the cups.

 

2. In a medium bowl, mix together the coconut flour, coconut palm sugar, pumpkin pie spice, cinnamon, baking soda, and salt. In another bowl, whisk together the eggs, pumpkin purée, maple syrup, vanilla, and coconut milk. Add the wet ingredients to the dry and mix until well combined. Add the coconut oil and stir until smooth. Fold in the chocolate chips.

 

3. Pour the batter into the prepared muffin cups about two-thirds full. Bake for 23 to 25 minutes, or until a toothpick inserted in the middle of a muffin comes out clean, and eat while the chocolate is still melting!

 

4. These freeze well for up to 6 months.

 

YIELD: 18 muffins

 

N U T R I T I O N A L FAC T S

 

Per muffin: total carbs: 21.2 g; fiber: 2.1 g; net carbs: 18.2 g; protein: 4.8 g; fat: 11.1 g; calories: 194.

 

Macronutrient ratio: calories from carbs: 42 percent; protein: 9 percent; fat: 49 percent.

14-Supersmart Bars

 

These taste like candy bars! But with the omega-3–rich walnuts, which can help with concentration, and the magnesium-packed cashews, which can help improve memory, this is the exact opposite of a candy bar. Further, the low-glycemic coconut nectar can help stabilize blood sugar levels, while the dark chocolate offers a little mental boost. This is an ideal snack for school or work!

1. 1 cup (120 g) walnuts
2. 1 cup (110 g) cashews
3. 1 cup (80 g) unsweetened shredded coconut
4. 2/3 cup (175 g) almond butter
5. 1/3 cup (144 g) coconut oil 1/3 cup (115 g) coconut nectar
6. 1 tablespoon (15 ml) vanilla extract ½ teaspoon salt
7. 1/3 cup (58 g) dark chocolate chips

 

1.          In a food processor, blend the walnuts, cashews, coconut, almond butter, coconut oil, coconut nectar, vanilla, and salt until the mixture starts to solidify. Then place the mixture into an 8 x 8 inch (20 x 20 cm) baking dish or pan and press firmly until flat and even. Place in the fridge for 30 to 60 minutes.

 

2. Set a small mixing bowl over a small pot of simmering water (be careful that the bowl does not touch the water). Put the chocolate chips in the bowl and stir until melted. Spread the chocolate over the bars and put back in the fridge until it hardens. Cut into 2 x 2 inch (5 x 5 cm) squares. You may want to use a metal spatula to get the squares out. The first one may be tricky to get out but the rest are easy. Store in the fridge.

 

YIELD: 12 bars

 

N U T R I T I O N A L FAC T S

 

Per bar: total carbs: 14.2 g; fiber: 3.3 g; net carbs: 10.4 g; protein: 6.9 g; fat: 31.2 g; calories: 344.

 

Macronutrient ratio: calories from carbs: 16 percent; protein: 8 percent; fat: 76 percent.

15-Waldorf Salad Fat Bombs

 

 

There’s only one thing to do when you’ve got pecans, cheese, and green apples lurking in your kitchen. Make these sugar-free, bite-size fat bombs!

1. 3 ounces (85 g) full-fat cream cheese, at room temperature
2. 2 tablespoons (28 g/1 oz) unsalted butter or ghee, at room temperature
3. ½  cup (65 g/2.3 oz) crumbled blue cheese
4. ½   of a small (60 g/2.1 oz) green apple, diced into ½ inch (1.5 cm) pieces
5. ¼  teaspoon garlic powder
6. ¼  teaspoon onion powder
7. 2 tablespoons (5 g/0.2 oz) chopped fresh chives or spring onion
8. Salt and pepper, to taste
9. 2/3 cup (70 g/2.5 oz) pecans or walnuts, roughly chopped

1.In a bowl, mash together the cream cheese and butter, or process in a food processor until smooth.

 

2. Add the crumbled blue cheese, apple, garlic powder, onion powder, and chives. Stir to combine. Season with salt and pepper. Refrigerate for

20 to 30 minutes, or until set.

 

3. Using a large spoon or an ice cream scoop, divide the mixture into six balls. Roll each ball in the pecans. Enjoy immediately or refrigerate in an airtight container for up to 1 week.

 

YIELD: 6 servings

 

N U T R I T I O N A L FAC T S

 

Per serving: total carbs: 4 g; fiber: 1.5 g; net carbs: 2.5 g; protein: 4.5 g; fat: 19.3 g; energy: 193 kcal.

 

Macronutrient ratio: calories from carbs: 5 percent; protein: 9 percent; fat: 86 percent.

16-Kale Salad

 

Who knew kale could make such a delightfully mild and tasty salad? Because kale leaves don’t get soggy and soak in flavor over time, this is a great recipe to make and store in your fridge for a delicious superfood snack any time. To make this salad nut-free, either omit the almonds or substitute roasted pepitas.

 

 

FOR SALAD:

 

1. 1 bunch of Tuscan kale
2. 1½ cups (132 g) brussels sprouts, grated or finely sliced (optional)
3. 3 tablespoons (21 g) sliced almonds
4. 3 tablespoons (23 g) dried cranberries ½ cup (50 g) grated Parmesan cheese

FOR DRESSING:

1. ½ cup (120 ml) extra-virgin olive oil
2. 3 tablespoons (45 ml) fresh lemon juice 1½ tablespoons (23 g) Dijon mustard
3. 1 shallot, minced
4. 2 small cloves of garlic, minced
5. 1 teaspoon salt
6. Freshly ground black pepper, to taste

1. To make the salad: Remove the stems from the kale and roughly chop the leaves. You should have about 4 cups (220 g). Place in a large mixing bowl. Add the brussels sprouts, if using, along with the almonds, cranberries, and Parmesan.

 

2. To make the dressing: In a small bowl, mix together the olive oil, lemon juice, mustard, shallot, garlic, salt, and pepper. Pour the dressing over the kale mixture, and toss well. Let marinate in the fridge for at least 1 hour.

 

3. The salad lasts, covered, about 3 days in the fridge.

 

YIELD:  4 servings

 

N U T R I T I O N A L FAC T S

 

Per serving (w/o brussels sprouts): total carbs: 10.1 g; fiber: 1.3 g; net carbs: 8.5 g; protein: 4.7 g; fat: 33.2 g; calories: 345.

 

Macronutrient ratio: calories from carbs: 11 percent; protein: 5 percent; fat: 83 percent.

 

Per serving (w/ brussels sprouts): total carbs: 13.1 g; fiber: 2.6 g; net carbs: 10.2 g; protein: 5.8 g; fat: 33.3 g; calories: 359.

 

Macronutrient ratio: calories from carbs: 14 percent; protein: 6 percent; fat: 80 percent.

17-Easy “Cheesy” Kale Chips

 

Kale chips can be a little tricky to make. The key is to tinker with your oven temperature until you can attain the right level of kale crispiness. Nutritional yeast is the perfect, nutrient-dense, and vitamin B–filled ingredient to make these chips have that yummy cheesy taste. No one will know they’re superhealthy—or dairy-free!

 

1. 1 bunch of kale                                                   
2. 2 tablespoons (27 g) coconut oil, melted      
3. ¼ cup (28 g) cashew flour or crushed
4. Cashews
5. ¼ cup (25 g) nutritional yeast
6. ½ teaspoon salt

 

1. Preheat the oven to 300°F (150°C, or gas mark 2). Line a baking sheet with parchment paper.

2. Wash the kale and dry with paper towel. Cut the spine off each piece of kale and then cut the leaves in half. (OptionaI: Chop the kale into small pieces, if desired.) Place the leaves in a bowl with the coconut oil, and toss until the leaves are well coated. Set each piece of kale on the prepared baking sheet.

 

3. In a small bowl, mix together the cashew flour, nutritional yeast, and salt, and then sprinkle it over the kale to coat. Bake for 25 minutes.

 

4. Turn off the heat and let the chips sit in the oven, with the door closed, at least 30 minutes, until crisp. You might have to play with your oven to get just the right temp/time because everyone’s oven is different.

 

5. You can bake them in the morning and let them sit in the oven for a couple of hours. By lunchtime, you will have optimally crunchy, warm kale chips waiting in the oven.

 

YIELD: about 8 servings

 

N U T R I T I O N A L FAC T S

 

Per serving (1/2 oz, or 17K g): total carbs: 2.5 g; fiber: 0.8 g; net carbs: 1.7 g; protein: 1.8 g; fat: 5.2 g; calories: 62.

Macronutrient ratio: calories from carbs: 16 percent; protein: 12 percent; fat: 73 percent.