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svenskamae 09-13-2012 04:28 PM

High fat, low to moderate protein recipes?
Those of us who are trying the nutritional ketosis approach of low carbs, moderate protein, and high fat may find it challenging to identify recipes that have a high ratio of fat to protein (and low carbs). I will post some recipes that I've identified which meet the high fat criterion without using artificial sweeteners. I encourage others to add to this thread with other high-fat recipes.

Below are some of my recipes; I don't remember the source of these recipes originally, since I've been collecting recipes from many sources for many years, so I cannot properly credit the source (sorry).

Boursin-style dip for raw veggies or as spread
8 oz cream cheese
1 T. lemon juice
1 garlic clove, minced
1/2 t. Worcestershire sauce
1/2 t. dry mustard
1 T. minced fresh parsley
1 T. minced fresh chives
Other herbs to taste (optional)
Cream to thin
Mix ingredients. Store in fridge but serve at room temperature.

Cream cheese smoked oyster spread
Mash contents of 1 tin of smoked oysters in oil and stir into softened cream cheese along with lemon juice and Worcestershire sauce and hot sauce to taste. Thin with sour cream, if desired.

Shrimp spread with dill
8 oz cream cheese, softened
1/4 cup mayonnaise
8 oz cooked shrimp
Chopped dill
1 stalk celery, minced
3 green onions, chopped
1 T. Worcestershire sauce
1/2 t. garlic powder or 2 cloves garlic, minced
Few drops Tobasco
Pinch black pepper
1 T. Lemon juice
Combine ingredients in food processor.

Lemon Tarragon Smoked Salmon Spread
1 4 oz package smoked salmon
8 oz cream cheese, softened
1 T. prepared horseradish, or to taste
2 t. dried tarragon
Pinch salt
4 t. lemon juice and zest of 1 lemon
Pulse salmon in food processor to dice. Add remaining ingredients and process until smooth.

Artichoke pesto dip
6-8 oz cream cheese, softened
1 can artichoke hearts, drained and cut in half
1 7-oz container pesto sauce
Pulse in food processor.

1.5 cups grated sharp cheddar
3/4 cup mayonnaise or sour cream
1/3 cup slivered almonds
Minced onion
Crumbled cooked bacon
Mix, chill, and serve (preferably at room temperature)

Liptauer Cheese Spread
6 oz cream cheese, softened
4 T. butter, at room temperature
2 anchovies, minced (or use whole small jar plus oil)
1 shallot, minced
1 t. capers
1 t. paprika
1/2 t. caraway seeds
Salt and pepper
Cream cheese and butter. Add rest of ingredients. Blend well. Chill overnight to let flavors marry.

Spinach Dip
10-oz package frozen chopped spinach, thawed and squeezed dry
1.5 c. sour cream
1 small onion, minced
2 garlic cloves, minced
1/2 t. salt, 1/4 t. pepper
1/2 t. oregano.
Pulse spinach in food processor. Add rest of ingredients and blend well.

Herbed Cream Cheese
8 oz cream cheese at room temp
1 t. dried dill
1 T. minced parsley
1 t. dried basil
1 chopped scallion
Sundried tomatoes in oil, chopped, to taste
Combine ingredients. Good spread on slices of tomato, topped by sprouts.

Tuna Pate'
8 oz package cream cheese, at room temp
2 T. no-sugar catsup
2 T. minced parsley
1/4 c. minced onion
1/2 t. Tobasco
2 6-oz cans of tuna, drained (preferably in olive oil)
Blend all ingredients except tuna, then blend in tuna until well blended. Pack into bowl and chill at least 3 hours.

Red pepper Dip
Cream cheese, at room temp
Roasted red peppers, diced (jarred okay)
Smoked paprika
Combine using food processor.

Mozzarella Cheese with Oil and Herbs
1 lb. mozzarella
5-6 T. good olive oil (more is fine)
Minced fresh herbs
2 T. capers
Oil-cured olives, diced
Juice and zest of 1 lemon (or lemon to taste)
Slice cheese into 1/3-1/4" slices. Place in bowl and grind pepper on top. Add remaining ingredients, taste, and adjust seasoning. Chill.

Marinated Goat Cheese
6 oz log chevre
1/4 c. good olive oil
2 garlic cloves, minced
1 t. dried rosemary
1 t. dried basil
Ground pepper
Cut cheese into cubes. Drop into glass jar with tight-fitting lid (like a Mason jar). Combine remaining ingredients and pour over cheese. Close cap and shake to distribute ingredients. Chill at least 2 hours.

Avocado Salad
1 medium avocado, peeled and diced
2 ripe tomato, cored and diced
Minced cilantro
1-2 T. lime juice
Salt and pepper
Toss ingredients.

Avocado Salad with walnuts
1 large avocado, diced
2 T. lemon juice
1 small onion, minced
1 stalk celery, diced
1/4 c. chopped walnuts
Salt and pepper
1/2 t. ground cumin
1 red bell pepper, diced
1/4 c. oil-cured black olives.
Place avocado in bowl and sprinkle with lemon juice. Add remaining ingredients and toss. Season to taste.

West African Avocado Salad
1 medium avocado, peeled and sliced
1 hard-boiled egg, peeled and sliced
1 tomatoo, sliced
1/4 c. peanuts
1/3 c. peanut oil
Juice of 1 lemon
2 T. wine vinegar
Pinch cayenne, salt and pepper
Arrange tomato, egg, and avocado on plate. Whisk dressing ingredients, season to taste, and drizzle on avocado. Sprinkle with peanuts.

Avocado Salad with Curry Dressing
2 T. olive oil
1/2 t. curry powder
1 T. lime juice
1 T. lemon juice
Salt and pepper
2 ripe avocado, peeled and sliced
1 large shallot, sliced
1 large carrot, shredded (optional)
Heat 1 T. oil in small skillet. Remove from heat and stir in curry powder. Transfer to small bowl and which in 1/4 t. salt and the citrus juice. Slowly whisk in remaining oil. Season to taste. Pour over vegetables and toss. Let stand 30 minutes before serving.

Bistro Avocado Salad
1 ripe avocado, peeled and cubed
Juice of 1 lime
1 medium tomato, cored and cubed
1/2 cup minced red onion
1 red bell pepper, diced
1 t. brown mustard seeds
1/2 t. ground coriander
2 T olive oil, plus more if desired
1/2 t. salt
Ground pepper
Heat mustard seeds and coriander in oil in hot skillet until fragrant and mustard seeds start to pop. Remove from heat, and put oil and spices in bowl with salt, pepper, lime juice, and more olive oil; whisk to make dressing. Put veggies in bowl and toss with dressing.

Avocado and red onion salad
1 large avocado, peeled and cubed
1 minced scallion
1 T. balsamic vinegar
2 T. good olive oil
Minced parsley
Salt and pepper
1/4 cup diced red pepper
Toss ingredients. Also add ripe tomato, if desired.

Avocado and Artichoke Hearts Vinaigrette
1 garlic clove, minced
1/2 t. salt
1/4 c. lemon juice
1/4 c. olive oil
2 T. snipped fresh dill
1 avocado, peeled and cubed
1 14-oz can artichoke hearts, drained and cut in half
Mash garlic with salt. Blend in lemon juice, oil, pepper, and dill. Toss dressing with veggies. Chill.

Creamed Spinach
2 pounds fresh spinach
2 onions, finely chopped
3 garlic cloves, minced
1 cup heavy cream
2 T. butter
2 T. olive oil
Salt and pepper
Parmesan, grated (optional)
Wash and drain spinach and remove stems. In large pot, saute onions and garlic in butter and olive oil until translucent. Add spinach. Stir constantly, pressing down with spoon, until spinach is wilted. Add cream and cook, stirring constantly. Season to taste. Sprinkle with Parmesan, if desired.

Silky Chard
2 T. olive oil
3 garlic cloves, minced
1 bunch Swiss chard, ribs removed
Salt and pepper
1/4 cup feta
Lemon wedges
Heat oil and saute garlic. Add chard and sprinkle with salt and pepper. Toss with oil (adding more if desired), cover, and cook 5-10 minutes, until tender. Toss in feta and stir, just to heat. Serve with lemon wedges.

Wilted Spinach Salad
3 T. olive oil
1/2 cup chopped scallions
1 garlic clove, minced
1/4 lb. button mushrooms, sliced
1 lb spinach, cleaned and stemmed
1 T. lemon juice
3/4 t. salt
Pinch nutmeg
In wok, heat oil and stir fry green onion for 1 minute. Add garlic and mushrooms and stirfry, adding more oil as needed. Add spinach and cook 2 minutes, or until wilted. Stir in lemon, salt, and nutmeg. Add crumbled bacon, as desired.

Tahini Salad
2 large cucumbers, diced
2 large tomatoes, diced
2 green onions, diced
1 green pepper, diced
Sprinkle of fresh or dried mint
Chopped flat parsley
1 garlic clove, minced
3/4 cup tahini
1/4 cup lemon juice
2 T. or more of olive oil
Greek yogurt or sour cream, to taste
Combine veggies in bowl. Stir together dressing and adjust seasoning. Toss dressing with vegetables. Chill 30 minutes before serving.

Mixed veggies in sour cream
Look through the fridge for any non-greens salad veggies you have, like tomato, bell pepper, cucumber, celery, and radishes. Cut into bite-sized pieces and toss in bowl. Mix with sour cream and drizzle on some good olive oil. Add salt and pepper to taste.

svenskamae 09-13-2012 04:41 PM

Here are more of my collection of high fat, low to moderate protein recipes:

Broccoli Salad
1 or 2 heads broccoli, divided into florets and steamed until tender-crisp
1/4-1/3 cup sunflower seeds or slivered almonds
1/4 cup diced red onion
1/4-1/2 cup grated sharp cheddar
Mixture of mayo and sour cream to make 3/4 cup
1-2 T. lemon juice
Salt and pepper
Diced ham (optional)
Combine ingredients. Diced ham makes it more like a meal but isn't necessary.

Green Bean Salad with Bacon
2 16 oz cans green beans, drained, or equivalent fresh, steamed until tender crisp
1/2 c. chopped onion
1/2 c. olive oil
1/4 c. red wine vinegar
1/2 t. salt
Hard-boiled eggs, chopped (optional0
4 or more slices cooked bacon, crumbled
Mayo and sour cream, combined in whatever portions you like, to make 1/2 cup
1 T. vinegar
1 t. mustard
1/4 t. salt.
In bowl, combine beans, onions, oil, vinegar, salt, and pepper. Cover and chill overnight. Make dressing by combining mayo, sour cream, vinegar, mustard, eggs (if using) and salt. Combine marinated beans with dressing. Sprinkle with bacon and paprika.

Ranch-Style homemade salad dressing
1/2 c. mayo
1/2 c. sour cream
1 garlic clove, minced
1 t. Dijon mustard
1/2 t. dried dill
Grind of pepper
Put ingredients in jar with tight-fitting lid. Shake well. Let chill several hours before using, then shake again.

Louis Sauce for shellfish (crab, shrimp, lobster)
1 cup mayonnaise
1/4 cup no-sugar catsup
1 t. prepared horseradish
1 t. Worcestershire sauce
Salt and pepper.
Mix ingredients. Put on or use to dip shrimp or crab.

Butter with Fine Herbs and Garlic
1/3 c. butter, at room temperature
3 T. minced fresh herbs
1 t. lemon juice
1 large shallot, minced,
1 garlic clove, minced
Fresh ground pepper
Work herbs into butter and gradually add lemon juice. Stir in remaining ingredients.

Spicy butter, Moroccan style
1/2 c. butter at room temp.
2 T. minced parsley
1 T. minced cilantro
3 pinches ground cumin
1/4-1/2 t. ground red pepper, or to taste
Combine ingredients until well blended.

Blue Devil Butter (for fish or other things)
6 T. softened butter
3 T. blue cheese
1 T. anchovy paste (optional)
1/2 t. dry mustard
1 t. white vinegar
1 t. lemon juice
Combine butter, cheese, and anchovy paste. Dissolve mustard in vinegar and lemon juice, then blend into butter mixture.

Shrimp Diablo
4 T. butter
1 onion, minced
1 celery stalk, minced
1 green pepper, diced
4 garlic cloves, minced
1 14.5 oz can diced tomatoes
1/4 lb. mushrooms, sliced
1 cup heavy cream
1 lb. medium shrimp, peeled and deveined but raw
1 jalopeno, seeded and minced
1 T. lemon juice
2 t. dry basil
1/2 t. thyme
Salt and pepper
Melt butter, and saute onion, celery, and green pepper until soft. Add garlic. Add tomatoes and mushrooms, reduce heat to simmer, about 5 minutes or until sauce thickens. Stir in cream, shrimp, jalapeno, and lemon juice. Reduce heat to low, cover, and simmer until shrimp turn pink, about 4 minutes. Add spices and season to taste.

Steak Stroganoff
1 boneless strip loin steak, 8-12 oz., 1-1.5 inches thick
Salt and pepper
2 T. butter
1 onion, thinly sliced
8 oz mushrooms, sliced
1.5 t. dried dill
2 T. dry sherry or other wine or broth
1/2 c. heavy cream
1/2 c. sour cream
1 t. Dijon mustard
Pat the steak dry and season with salt and pepper. Melt 1 T. butter in large skillet. When it foams, add steak and cook without disturbing for 2.5 to 3 minutes. Turn and sear on other side for 3 minutes. Transfer steak to cutting board to rest. Lower heat to medium, add 1 T. butter to pan, and then add mushrooms and a pinch of salt. Cook until mushrooms release their juices, adding more butter as needed. Add wine and cook until liquid evaporates. Add cream and cook until bubbly and thick, about 5 minutes. Reduce heat to low and stir in sour cream and mustard. Season to taste. Slice steak into 1/4" strips against the grain (it will be rare). Stir meat into sauce along with dill. Serve as is or over greens (e.g., over steamed or sauteed spinach).

Saag Paneer (from the Our Life in Food blog)
8 oz paneer, cut in cubes (I buy frozen at Asian grocery store)
1 onion, diced
1 t. cumin
1/4 t. cinnamon
2 garlic cloves, minced
1 t. minced fresh ginger
1 14.5 oz can diced tomatoes
Pinch cayenne
1/2 t. ground tumeric
1 t. ground coriander
1/2 t. garam masala or other curry powder
1 t. salt, sprinkling of pepper
2 heaping T. tomato paste
1 cup heavy cream
1 16 oz bag frozen spinach, thawed and squeezed to remove extra water
Melt butter over medium health in heavy pot and saute paneer for a few minutes. Add onion and saute until soft. Add sprices, tomatoes, tomato paste, and spinach. Cook, stirring, to remove excess water and thicken. Add cream and heat through.

Chicken Livers Deluxe (from The Farm Home Journal Cookbook, an old cookbook that doesn't fear the fat)
1 small onion, minced
1 lb. chicken livers
1/2 t. salt, some pepper
1 to 1.5 cups sour cream
Melt butter in heavy skillet and saute onion. Add chicken livers and brown about 5 minutes. Season to taste. Stir in sour cream and heat through. Serve as is or over greens.

Caraway Buttered Cabbage (from Farm Journal cookbook)
1/4 c. butter
1 t. caraway seeds, crushed
1 t. salt
2 T. water
6 cups coarsely chopped or shredded cabbage
Melt butter in pan. Add remaining ingredients. Steam, covered, until cabbage is tender, about 10 minutes. Stir to combine. Add additional butter, if desired.

San Matteo Brussel Sprouts (from Farm Journal cookbook)
Fresh brussel sprouts
Lemon juice
Sour cream
Salt and pepper
Wash sprouts. Trim stem ends and cut an X in base to hasten cooking. Remove loose leaves. Let stand a few minutes in cool salted water. Heat butter in skillet over medium heat. Drain sprouts and add to hot butter. Cover and steam about 10 minutes, shaking skillet occasionally, until sprouts are tender crisp. Add lemon juice and steam 2 minutes more. Add seasoning and sour cream.

Buttery Tomato Skillet (from Farm Journal cookbook)
1/4 c. butter
1/2 c. chopped onion
2 T. minced parsley
1/2 t. salt, some pepper
1/4 t. dried thyme
4-6 whole tomatoes, peeled and cored
Melt butter in skillet. Add onion and saute until transparent. Add spices and tomatoes, cored side down. Cover and cook 5 minutes. Turn tomatoes and baste with butter. Cover and cook 5 minutes more.

Garlic Mushrooms
1 lb mushrooms, cleaned and sliced
1/4 c. butter
2 T. olive oil
1 T. minced parsley (opt)
1 T. minced garlic
1/2 cup stock
Saute mushrooms in butter and oil, with onion and garlic, until glossy and golden, Add parsley and stock and cook 2 minutes longer. Season with salt and pepper. Serve over steamed greens to sop up the juices.

Mushrooms with Paprika and Sour Cream
1.5 T each butter and olive oil
1 bunch scallions, chopped
1 lb. mushrooms, thinly sliced
Salt and pepper
1 T. sweet paprika
1/2 c. broth
1/2 c. sour cream
Heat oil and butter in large skillet over high heat. Add scallions and mushrooms and saute. Lower heat and season with salt, pepper, and paprika. Add stock and simmer 5 minutes. Stir in sour cream to heat but don't boil.

Chicken Liver Pate (from Schwarzbein cookbook, I think)
1 lb chicken livers
1 cup softened unsalted butter
1/4 c. chopped onion
Seasoning: 1t dry mustard, 1T. anchovy paste, 1/4 t. nutmeg, dash cayenne, salt and pepper to taste.
Cover liver with water in small saucepan, bring to boil, and simmer on low heat until tender, 8-10 minutes. Drain and cool slightly. Add to food processor with softened butter and seasoning. Puree. Spoon into bowl and chill.
Stats from entering recipe into online tracker:
Total calories: 2211
Fat grams: 210
Portein grams: 81
Net carbs: 4

Tomato-Olive-Chevre Spread/Dip ( from the Schwartzbein Cookbook)
1 cup sundried tomatoes in olive oil
1/2 cup goat cheese/chevre
1 cup chopped, oil cured olives
3 garlic cloves, minced
2 T. chopped parsley
1 t. lemon zest
Combine all ingredients, including oil from tomatoes, in food processor. Adjust seasoning. Serve with raw veggies.

Ranch style dressing
1/2 cup homemade mayonnaise (NOT made with soybean oil, not with sugar)
1/2 cup sour cream
1 garlic clove, minced
1 t. Dijon mustad
1/2 t. dried dill
Salt and pepper, and any other herds you like.
Shake well in a jar with a tight-fitting lid. Cover and chill for several hours before using.

Pesto Dip
Mix 8 oz softened cream cheese with 1/2 cup preprepared basic pesto. Voila, dip!
1292 calories, 129 grams fat (90%), 8 gram net carbs (3%), 23 gram protein (7%).

Blender hollandaise sauce
1 stick butter
3 egg yolks
2 T. fresh lemon juice
Pinch cayenne
Melt butter over low heat. In blender or food processor, mix the egg yolks, lemon juice, and cayenne. With motor running, add melted butter in a slow stream. Blend for 30 seconds or until thick. Serve with broccoli, asparagus, and/or poached eggs.
For sauce, total of 981 calories, 105 grams fat (97%), 4 grams net carbs (1%), 9 grams protein (2%).

Avocado dressing
Combine 2 peeled and diced avacados, 1/4-1/3 cup olive oil, salt and pepper, and 1 T. lemon juice in a food processor. Use as a salad dressing over greens.

JMCM1 09-13-2012 05:15 PM

Subbing! :hiya:

Flavia 09-13-2012 05:22 PM

Done, could u pls make all the recipe names in bold black ....that way they stick out way better :D (if its not too late or too much)

svenskamae 09-13-2012 05:31 PM


Originally Posted by g3rmanchik (Post 15942576)
Done, could u pls make all the recipe names in bold black ....that way they stick out way better :D (if its not too late or too much)

Good idea, I took care of that. Thanks for the suggestion.

Buffy45 09-13-2012 06:35 PM

Wow, SUBBING for all these great recipes!!! Thank you!!! :notwrthy::notwrthy:

melisa82 09-13-2012 09:13 PM

Mmmm....was looking for more ideas on how to get more fat in my diet!

Dottie 09-14-2012 05:04 AM

Butter Poached Cumin Scented Tilapia


6 oz Tilapia
2 tbsp Butter
1 tbsp Extra Virgin Olive Oil
3 oz Tomatoes, Red, Ripe, Raw
2 stalk Fresh GREEN ONIONS
1/4 tsp Ground Cumin
1 clove Garlic


salt and pepper to taste.
Sprinkle fish with salt, pepper and cumin.
Preheat oven or toaster oven to 400f.
In a dish just big enough to hold everything, spread the olive oil on the bottom then layer the fish next. Break the butter into pieces and dot the fish with 1/2 of it, then scatter the diced tomato, sliced garlic and sliced green onion on top. Dot with the remaining butter and salt and pepper.
Bake, covered, for 8 minutes then uncover and cook an additional 8 minutes until fish is cooked through.

Makes 1 serving: 498 cals; 37.77g fat; 5.53g carbs; 3.72g fiber; 39.5g protein

If the protein is too high, use 4oz tilapia @ 27.65g protein; 448 cals

maybelle 09-14-2012 09:36 AM

fantastic- thanks!

Moonlights 09-14-2012 09:37 AM


drjlocarb 09-14-2012 09:46 AM


Dottie 09-14-2012 10:25 AM

An easy cream sauce for meats or veggies:
Bring cream or 1/2&1/2 to a simmer and add dijon mustard (1/2 - 1tsp per 1/2 cup liquid) or pesto (1T - 2T per 1/2 cup liquid - depends on how much you like pesto!). Stir until heated through and thickened (just a minute or 2).

Flavia 09-14-2012 10:49 AM


nitenurse 09-14-2012 01:36 PM


svenskamae 09-14-2012 04:04 PM

People may find some useful recipes on Youtube by searching for LCHF recipes (for example, by LCHFWilliam, a Scandinavian cook who does polished videos of tasty recipes). It appears that the LCHF approach used by Swedes really is focused on high fat as well as low carb. (One video of LCHF Breakfast is based on butter, bacon, eggs, cheese, and mayonnaise put together in one plateful of food, with the slogan, "LCHF Never Be Hungry Again.") LCHFWilliam's recipe for "Low Carbonara" with salmon and a cup of cream over zucchini noodles looks luscious, for example. :yummy:

svenskamae 09-14-2012 04:40 PM

More high fat recipes:

Fat Bombs (recipe from this board, sorry I don't remember from whom)
For a version without artificial sweeteners:
Combine equal parts coconut butter, nut-butter, and salted butter. Place mixture in silicon ice cube trays and freeze. Add flax seeds or diced nuts or 1-2 T. cocoa to mix as desired. You may also use coconut oil in place of coconut butter.

Chocolate Truffles (from Practical Paleo, I think)
4 oz. 85% cocoa chocolate, finely chopped
2 T. heavy cream
1 T. unsalted butter, at room temp.
1 T. brandy or 1 t. vanilla
1 T. unsweetened cocoa powder
Melt chocolate in double boiler or microwave. Add cream and butter and stir to combine. Chill, covered with plastic wrap, for 1 hour. Roll into 12 balls and roll in cocoa on a plate. Keep refrigerated.

Gorgonzola Sauce for Pasta Substitutes
2 T. butter
1 onion, finely diced
1/2-1 cup cream
4 oz. Gorgonzola or other good blue cheese
4 oz. cream cheese, cut into small pieces
12 oz chopped spinach
Fresh ground pepper
Melt butter and saute onion. Add cream, then cream cheese and Gorgonzola, stirring frequently until cheese melts. Add spinach and pepper and cook until spinach wilts. Serve over your favorite pasta substitute (zoodles, spaghetti squash). Alternatively, leave out the spinach and serve over sauteed greens, with added chopped tomatoes and diced roasted red peppers.

Indian Curried Eggs
4 eggs
1 T. olive oil
1 small onion, minced
1 T. fresh ginger, peeled and minced
1/2 t. ground cumin
1/2 t. garam masala or other curry powder
1-2 T. tomato paste
2 t. lemon juice
2 t. tandoori paste (optional)
1 cup half and half or heavy cream
1 T. minced cilantro
Salt and pepper
Boil eggs to make hard-boiled eggs. Heat oil and saute onion, add ginger and cook 1 minute more, stir in cumin through cream, and cook 2 minutes on low. Season to taste with salt and pepper. Cut eggs into halves, lengthwise, top with sauce, and sprinkle with cilantro.

Eggs Sunnyside-Up with Pesto and Tomatoes
1 T. olive oil
1 chopped tomato
Chopped onion
1-2 Tablespoons prepared pesto
2 eggs
Salt and pepper
Heat oil and cook tomatoes and onions until juicy, stirring. Stir in pesto. Spread sauce across surface of pan, break in eggs, season with salt and pepper, cover, and cook until set. Sprinkle grated cheese on top to melt for the last minute or so, if desired.

Pesto Vegetables
1-2 T. olive oil
2 cups sliced raw zucchini
2 cups sliced raw summer squash
1/4 cup pesto
2-4 T. grated Parmesan
Heat oil in large skillet on medium. Add zucchini and summer squash and coo, stirring, until softened, about 3 minutes. Stir in pesto. Sprinkle with Parmesan.

Tomato Gratin
3 medium-sized ripe tomatoes
1/4 cup heavy cream
Chopped fresh basil or sprinkle dried basil
Salt and pepper
Grated Parmesan
Preheat oven to 450 degrees. Slice tomatoes into round 1/2 inch thick. Overlap tomato rounds in oiled baking dish. Pour over cream, sprinkle with basil, and season with salt and pepper. Bake 12-15 minutes, until cream has boiled up around edges. Sprinkle with Parmesan.

Leeks Braised in Oil with Tomatoes and Olives
1/2 cup olive oil
4 leeks, trimmed and cleaned and sliced
Salt and pepper
1 cup chopped fresh tomato
1 cup oil cured olives
Lemon juice
Put oil in large saucepan, heat, add leeks, and sprinkle with salt and pepper. Cook about 5 minutes. Add tomato, bring to simmer, and cook until leeks are tender, about 20 minutes. Uncover and cook until extra liquid has boiled away. Sprinkle with lemon juice. Add olives. Taste and adjust seasonings.

svenskamae 09-14-2012 05:41 PM

Chicken Tikka Masala (from Our Life in Food blog)
1 lb. chicken thighs, cut in bite-sized pieces
2T. minced fresh cilantro
6 oz full-fat Greek yogurt
2 t. ground cumin
1 t. ground cinnamon
Pinch cayenne pepper
1 T. minced fresh ginger
Pinch salt, pepper
2 garlic cloves, minced
1 jalapeno, minced (ribs and seeds removed)
2 t. ground cumin
2 t. paprika
Good pinch salt
8 oz tomato sauce
1 cup heavy cream
In large bowl, mix yogurt, cumin, cinnamon, cayenne, ginger, salt, and papper. Add chicken and mix well. Cover and refrigerate one hour. In large saucepan, melt butter over medium heat. Add garlic and jalapeno, and saute one minute. Add cumin, paprika, and salt. Mix in tomato sauce and cream. Bring to boil, reduce heat to light simmer. Cover and simmer 20 minutes. Add chicken and marinade and cook about 10 minutes, until chicken is cooked through. Garnish with cilantro.

Cabbage with Tomatoes and Sour Cream
2 T. butter
1 onion, chopped
1 T. minced garlic
6 c. shredded or chopped cabbage, preferably Savoy
Salt and pepper
2 c. chopped tomato
1 T. caraway seeds
1/2 cup sour cream (or more)
Melt butter in large pot over medium heat. Saute onion and garlic until soft. Add cabbage and raise heat. Cook, stirring, until soft, about 10 minutes. Sprinkle with salt and pepper. Add tomatoes and cook until thick, 10-15 minutes. Lower heat to low and stir in sour cream.

Lemon-Roasted Green Beans with Marcona Almonds
2 lb green beans, trimmed
1 onion, diced
Sprinkling marjoram
2 T or more olive oil
1 T lemon juice
1 t. lemon zest
1/2 c. chopped Marcona almonds
Position rack in top third and bottom third of oven and preheat oven to 450. Oil baking sheets. Toss beans with olive oil, marjoram, onion, salt, and pepper. Divide between 2 baking sheets. Roast 10 minutes, switch trays, and roast 5-10 minutes more, until beans are tender and brown in spots. Transfer to bowl and add lemon, almonds, seasoning to taste, and more olive oil (if desired).

Tomato Bisque
1 large onion sliced 1/4 inches thick
2-3 cups chopped ripe tomatoes
10-15 fresh basil leaves
1/4 cup olive oil
1/2 t. pepper, salt
4 cups chicken broth
1 cup heavy cream
Rinse tomatoes and basil and drain on towel. Brown onion in olive oil, add tomatoes, cover, and simmer 10 minutes, until soft. Cool 5 minutes and puree in food processor. Add to soup pot with chicken broth. Heat until starting to steam but not boiling. Remove from heat and stir in cream. Add salt to taste.

Cream of Tomato Soup with Cream Cheese
1 T. olive oil
1 1/2 cup chopped onion
2 garlic cloves, minced
1/2 t. salt
1/2 t. rosemary
1 t. basil
1 28-oz can tomatoes, pureed, or 2 pounds ripe tomatoes, chopped and cooked over medium heat and pureed
4 ounces cream cheese, softened and cubed
Minced parsley
Cook onion, garlic, salt, and herbs in oil. Add tomatoes, cover, and simmer 15 minutes. Stir in cream cheese and stir until melted. Top with parsley.

Cauliflower Blue Cheese Soup
2 T. butter
1 cup chopped leeks
1 head chopped cauliflower
3 cups vegetable stock
1/2-1 cup cream
1 t. dried tarragon
6 oz blue cheese, crumbled
Salt and pepper
Cook leeks in butter until tender. Add cauliflower and stock and simmer until tender, about 15 minutes. Puree. Add cream and tarragon. Simmer 3-4 minutes. Stir in cheese and stir until melted.

Hungarian Mushroom Soup
4 T. butter
2 cups chopped onion
1 lb. fresh mushrooms, sliced
2 c. chicken broth
1 T. paprika
1 T. soy sauce or coconut aminos
1 t. dried dill
1 cup cream
1 t. salt, pepper to taste
2 t. lemon juice
1/3 cup sour cream
Chopped parsley
Melt butter in large pot. Saute onion and mushrooms. Stir in chicken broth, paprika, soy sauce, and dill. Reduce heat to low, cover, and simmer 15 minutes. Blend in cream. Simmer 10 minutes. Stir in salt, pepper, and sour cream. Garnish with parsley.

svenskamae 09-14-2012 06:15 PM

Quick Creamed Spinach
1 16 oz bag frozen spinach, thawed
3/4 cup half and half
4 oz cream cheese, softened, cut in chunks
1 T. olive oil
1 small onion, diced
Pinch nutmeg, salt and pepper
1/4 cup grated Parmesan
Place spinach in colander over bowl. Squeeze to extract juice. Save 2 T. juice. In medium saucepan, combine spinach juice, half and half, and cream cheese. Bring to simmer over low heat. Remove from heat. In large pan, saute onion in olive oil. Add spinach, then stir in half and half mixture. Cook until bubbly, about 3 minutes. Stir in nutmeg, salt, and Parmesan,

Blue Cheese Vinaigrette
2 T. balsamic or red wine vinegar
1/2 cup olive oil
1/4 t salt, grind of pepper
1/4 cup blue cheese
Pinch thyme
1 plum tomato, diced
In small bowl, combine vinegar, oil, salt, pepper, and blue cheese, mashing with fork. Add thyme and tomato and stir vigorously. Season to taste.

Creamy Italian Dressing
1/4 cup olive oil
2 T. red wine vinegar
2 T. mayonnaise
1 T. heavy cream
1 T. grated Parmesan
1 garlic clove, minced
1/2 t. onion powder
1/2 t. salt
1/2 t. pepper
1/8 t. Worcestershire sauce
Whisk or combine in blender.

Caesar Salad Dressing
2 sundried tomatoes, packed in oil, chopped
3 T. olive oil
2 T. mayonnaise
1 T. Dijon mustard
3 T. lemon juice
1 garlic clove, minced
1 t. capers and 1 t. capers' brine
1/2 t. salt
6 oil-cured black olives, minced
Blend ingredients.

Anchovy Dressing
1 small jar anchovies in oil
1 garlic clove, minced
3/4 cup olive oil
1/4 cup lemon juice
Puree in food processor.

Triple Layer Tex-Mex Dip
1 can black soybeans, drained, rinsed, and mashed
1 ripe avocado
2-4 T. salsa
1 cup sour cream
3/4 t. chili powder
1/4 t. ground cumin
1 cup diced tomato
1/2 cup oil-cured black olives, sliced
1/3 cup sliced green onions
2 T. minced cilantro
1 1/2 cup grated cheddar
Spread beans in bottom of greased glass pie plate or casserole. Mash avocado and salsa and spread on beans. Whisk sour cream with chili powder and cumin and spread over avocado. Sprinkle with tomato, olives, scallions, and cilantro. Top with cheese and chill at least 1 hour. Bake at 400 degree oven about 15 minutes, until cheese melts.
If you don't want to use as a dip, scoop out a portion and place on chopped lettuce as a salad.

Creamy Shrimp Salad
8-16 oz cooked and peeled shrimp
2 medium cucumbers, peeled, seeded, and diced
1-2 hearts of celery stalks, sliced
1 can hearts of palm, drained and diced
1 avocado, peeled and diced
1/2 cup dressing made of sour cream and/or mayonnaise
2 T. lime juice
Salt and pepper
1 t. Old Bay Seasoning (opt)
Combine dressing in bowl. Add remaining ingredients and toss.

Shaved Fennel, Gorgonzola, and Avocado Salad
1 large fennel bulb
1 small cucumber
Zest and juice of 1 lime
2 T. flaxseed oil
Salt and pepper
1/4 cup crumbled blue cheese
1 avocado, peeled and diced
Mixed greens
Remove top of fennel and cut off feathery fronds. Trim bulb ends and cut bulbs in half lengthwise. Cut bulb into thin slices. Cut cucumber into thin slices. Whisk dressing. Put greens on plate, top with fennel, cucumber, and avocado, drizzle with dressing, and sprinkle with Gorgonzola.

Wedgie Salad (from Phinney and Volek)
1 head iceberg lettuce, stripped of outer leaves, rinsed and drained
1/2 cup crumbled blue cheese
1/2 cup crumbled bacon
1 cup sliced tomato
1 cup sliced cucumber
1 cup blue cheese dressing
Slice lettuce into quarters. Remove core. Arrange other veg around wedges and drizzle with dressing.

Bacon and Egg Salad
Hardboiled eggs, chopped
Crumbled bacon
Dash Worcestershire
Lemon juice
Salt and pepper
Combine ingredients to taste. Be generous with mayonnaise.

Cilantro Pesto (good for chelation from mercury and tasty)
4 cloves garlic
1/3 cup Brazil nuts
1/3 cup sunflower seeds
1/3 cup pumpkin seeds
2 cups packed cilantro
2/3 cup flaxseed oil
4 T. lemon juice
Combine in food processor. Store in dark glass jar in fridge. Mix into cream cheese to make dip.

svenskamae 09-14-2012 06:45 PM

Armadillo Eggs (from Our Life in Food blog)
4 ounces cream cheese at room temperature
1/4 cup cheddar cheese, shredded
1 garlic clove, minced
Handful cilantro, chopped
1/4 t. ground cumin
6 medium sized jalapenos
2 pounds sausage
Mix cream cheese, cheddar, garlic, cilantro, and cumin together in a bowl. Season to taste with salt. Remove stems from jalopenos, cut in half lengthwise, scoop out ribs and seeds, and cut in half lengthwise. Stuff each half jalapeno with a spoonful of cheese mixture. Flatten a circle of sausage in the palm of your hand, place a piece of jalapeno in center, cheese-side down, and fold sausage around jalapeno, forming egg shape. Bake on oiled baking sheet at 375 degrees for 20 minutes, until sausage is cooked through. Serve with salsa.

Bolognese Meat Sauce with Cream
1 oz dried porcini mushrooms
3 T. olive oil
2 oz pancetta or bacon, chopped
1 onion, minced
1 carrot, minced
1 celery stock, minced
1 lb. lean ground beef
1/4 t. red pepper flakes
3 garlic cloves, minced
1 t salt
2 T. tomato paste
1/2 cup red wine
3/4- 1 cup heavy cream
1 cup beef stock
Soak porcini, covered with 1 cup boiling water, for 20 minutes. Drain, saving liquid, and chop. Heat oil in Dutch oven. Add pancetta and vegetables and saute until beginning to brown. Add ground beef, salt, red pepper, and cook about 5 minutes, until browned. Add tomato paste. Reduce heat to low and pour in wine, stock, and mushroom liquid. Simmer until thick, 1-2 hours. Stir in cream and heat through.

Cucumber salad
Fresh dill
Sour cream
Good olive oil
Salt and pepper
Peel, seed, and dice cucumbers, or slice thinly. Mix with sour cream, chopped fresh dill, and drizzle of good olive oil. Season with salt and pepper.

Eggs a la Suisse
1 cup grated sharp Cheddar
6 eggs
Salt and pepper
1/2 cup cream
Sprinkle 1/2 cheese in greased 9 inch pie plate. Break egg in small cup, slide on top of cheese, repeat. Season with salt and pepper. Pour cream on top. Sprinkle on remaining cheese. Bake at 350 degrees for 15 minutes.

Beef with Cheese and Sour Cream
2 T. coconut oil
2 onions, thinly sliced
1/2 cup beef broth
3 cups diced or ground beef
1/4 cup shredded cheese
Salt and pepper
1/2 cup sour cream
Melt shortening and saute onions in Dutch oven. Add broth, beef, and seasoning. Cover and simmer. Add sour cream just before serving.

Black Olives with Orange and Fennel
2 cups mixed black olives
6 bay leaves
1/2 t. fennel seeds
2 garlic cloves, thinly sliced
Zest of 1 orange
Olive oil
Combine ingredients in bowl. Let sit at leat 1 hour to marry flavors. Store in covered container in refrigerator. Keeps 2-3 weeks.

Creamy Leeks and Mushrooms
2 large leeks, cleaned and sliced
3 T. olive oil
12 ounces sliced mushrooms
8 ounces cream cheese
1/4 cup minced black oil cured olives
1/2 cup grated sharp cheddar
1 cup salsa
Saute leeks and mushrooms in oil. Remove from heat and stir in cheese and olives. Serve with salsa. Serve in low carb tortillas, if you eat them.

Avocado and Feta Salad
1 ripe avocado, peeled and diced
1/2 cup crumbled feta
1/2 cup diced scallions
1/4 cup sunflower seeds
Grape tomatoes, halved
Salad greens (optional)
Dressing of equal parts lime juice and olive oil, plus salt
Combine ingredients.

Tahini Sauce or Salad Dressing
1/2 cup tahini
2 T. sesame oil
1/2 cup greek yogurt
1 garlic clove, minced
Pinch cumin
Blend in food processor until smooth. Use as a dip for raw veggies, or as a salad dressing over cucumber, lettuce, tomato, and onions. Thin with olive or sesame oil and lemon juice, as needed.

Flavia 09-15-2012 10:02 AM

83% fat

cinglessofme 09-15-2012 06:14 PM


Buffy45 09-15-2012 06:24 PM

Hot Chocolate
1 Teas coconut cream concentrate (tropical traditions)
1 heaping T go cocoa powder
8 oz boiling water
10 drops liquid stevia

Boil water and pour over remaining ingredients in a cup, a little at a time to keep cocoa from clumping.

Calories 102
Carbs 5
Fiber 3
Fat 10
Protein 5

cfine 09-15-2012 08:33 PM


zagnut 09-15-2012 08:47 PM

You know I have to subscribe sven :) thank you!

ebeads 09-16-2012 01:55 AM

svenskamae and everyone else, thank you so much for all of the recipes.
This helps me soooooooo much.


clackley 09-16-2012 05:48 AM

This one turns out to be a good 'fit'....

Almond Crackers

1.5 cups almond flour
4 drops liquid sucralose (optional)
1 egg, beaten
1 tbsp. butter (softened)
3/4 tsp. salt
2 tbsp dried onion
3/4 tsp. garlic powder
1/2 tsp. fresh ground pepper
course salt for the tops

Mix all ingredients well in a small bowl. Everything should be moist and the dough should hold together somewhat. Place dough on a well greased sheet of parchment paper. Cover with the same and roll out to about 1/8 th inch thickness.

Try to get the dough to an even thickness. You can also carefully peel up the paper and reshape the dough to get it as close to rectangular as possible, about 12x12" square. Replace the paper and continue rolling until nice and even. Peel off the parchment and sue a pizza or ravioli cutter to score the dough into approx. 1.5 inch squares. Sprinkle with course salt (optional).

Slide the whole thing onto a cookie sheet and bake at 325 ⁰F for 10 to 15 minutes (or until golden), then turn off oven and allow to rest for another 15 minutes. Cool and break apart.

They keep well in an airtight container in the fridge and also freeze well.

Per batch: 44g protein, 101g fat, 38g carb, 20g dietary fiber, 18g net carbs

Dottie 09-16-2012 06:03 AM

Anchovy Dressing
1 small jar anchovies in oil
1 garlic clove, minced
3/4 cup olive oil
1/4 cup lemon juice
Puree in food processor.

This is very similar to mine except I add:
2T mayonnaise
1tsp Dijon mustard
2T fresh chopped parsley (added at the last minute)

This also makes an excellent baked chicken wind dipping sauce.

Tweaker Geek 09-16-2012 07:09 AM

Great post, Seven! Thanks for sharing so many nice recipes.

amlyjo 09-16-2012 08:58 AM

Coconut Oil Dark Chocolate Fudge

1/2 cup coconut oil
1/2 cup cocoa powder (packed) -- (I use Dutch cocoa)
1/2 cup heavy whipping cream
2 teaspoons sugar free flavored syrup (hazelnut and/or vanilla) -- optional
1 teaspoon vanilla extract
7 teaspoons powdered sweetener like stevia or splenda-- (7-8 tsps)
1/8 teaspoon salt

Measure 1/2 cup virgin coconut oil into a small microwave mixing/measuring pitcher... and warm till melted
Measure into a microwave safe bowl, 1/2 tsp of vanilla, syrups if desired, 1/8th tsp of salt and Truvia. Cover and warm in the microwave until the granulated sweeteners and salt are dissolved into the liquid. Add 1/2 cup of full fat whipping cream and cook for a bit till hot. Allow to cool till no longer hot but still warm.

While it is cooling, remove the melted oil from the microwave and measure 1/2 cup of cocoa powder into it, mix with a spoon, till you have a chocolate liquid oil. Pour the warm cream mixture into the oil mixture and mix with a hand blender (aka stick blender) until emulsified or whisk until smooth and thick. Spoon into wax paper lined casserole, level off and put in the freezer for 10 minutes or in the fridge if you are not in a hurry.
The finished product may be stored in the refrigerator and does not need to be stored in the freezer.
NOTES : If the two mixtures (coconut oil/cocoa and cream/Truvia) are too hot, they will not combine no matter what you do. The oil will totally separate and it will be layered with chocolate on the bottom and coconut oil on the top. Be sure all ingredients are cool enough to combine well. This recipe doubles really well. Once it is firmed up, I invert it onto a cutting board and cut into small squares and store in the refrigerator.

melisa82 09-16-2012 07:27 PM

Almond Meal Muffins

1.5c Almond Meal
3Lg Eggs
1.5tsp Baking Powder
1/3c Sour Cream
2tbs HWC
3tbs Melted Butter
Sweetner to your liking

Mix everything in a bowl and scoop into a muffin pan. Bake at 350* for 16-18 minutes. Makes 10.

Breakdown per Muffin:

Calories 191
Fat 17.3g
Carbs 3.42g
Fiber 2g
Protein 4.3g

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