KETO-APPROVED DISHES

1. CHICKEN ADOBO

Ingredients

4 chicken breasts, diced

1 onion, chopped into slices
3 cloves of garlic, minced or finely diced
1/2 cup (120 ml) of gluten-free tamari sauce or coconut aminos
1 teaspoon (5 ml) of apple cider vinegar
1/4 cup (60 ml) of avocado oil, to cook with
Salt and pepper, to taste

Procedure:

1. Add the avocado oil into a large frying pan.  Add the chopped chicken breast, onion, and
garlic.  Saute until the chicken is cooked.
2. Add in the tamari sauce and apple cider vinegar and place a lid on the pan.  Simmer for
10 minutes. Spoon the sauce over the chicken periodically.

2. EGG SALAD

Ingredients

 4 eggs
 2 Tablespoons bacon bits
 1 stalk of celery, chopped
 2 Tablespoons (30 ml) mayo, or to taste
 1 teaspoon (5 ml) tomato paste
 2 teaspoons (10 ml) mustard
 Salt and pepper, to taste

Procedure

1. Hard boil the eggs.  Cool them by running them under cold water and then peel.
2. Chop the eggs into small pieces.
3. Toss with all the other ingredients and season with salt and pepper, to taste.

Cal. 294, Sugar 0, Fat 27g, Carbs 1g, Fiber 0g, Protein 14g

3. CURRIED TUNA

Ingredient

 1 can (6 oz or 170 g) of tuna, drained and flaked

 3 Tablespoons (45 ml) mayo
 2 teaspoons (4 g) curry powder
 1 teaspoon (1 g) dried parsley
 Salt and pepper, to taste

Procedure

1. Drain and flake the tuna in a bowl. Mix with the mayo, curry powder, and dried parsley. 
Season with salt and pepper, to taste.
2. Serve with a spinach salad or cauliflower rice.
 Cal. 520, Sugar 0, Fat 41g, Carbs 0g, Fiber 0g, Protein 41g

4. MUSHROOM OMELLET

Ingredients

 3 eggs
 1 oz. butter, for frying
 1 oz. shredded cheese
 1
⁄5 yellow onion
 3 mushrooms
 salt and pepper

Procedure

1. Rack the eggs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs with a
fork until smooth and frothy.
2. Add salt and spices to taste.
3. Melt butter in a frying pan. Once the butter has melted, pour in the egg mixture.
4. When the omelet begins to cook and get firm, but still has a little raw egg on top, sprinkle
cheese, mushrooms and onion on top (optional).
5. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in
half. When it starts to turn golden brown underneath, remove the pan from the heat and
slide the omelet on to a plate.

Cal. 510, Fat 43g, Carbs 4g, Protein 25g

5. CHEESY OMELLETTE

Ingredients:

 3 oz. butter
 6 eggs
 7 oz. shredded cheddar cheese
 salt and pepper to taste
Procedure:

1. Whisk the eggs until smooth and slightly frothy. Blend in half of the shredded cheddar.
Salt and pepper to taste.
2. Melt the butter in a hot frying pan. Pour in the egg mixture and let it set for a few
minutes.
3. Lower the heat and continue to cook until the egg mixture is almost cooked through. Add
the remaining shredded cheese. Fold and serve immediately.
4. TIP: Spice up your creation with herbs, chopped veggies, or even a side of salsa. And feel
free to cook your omelet in olive oil or coconut oil for a different flavor profile.

Cal. 897, Fat 81g, Carbs 4g, Protein 40g

6. KETO MACKAREL and EGG

Ingredients:

 4 eggs
 2 tbsp butter for frying
  8 oz. canned mackerel in tomato sauce
 2 oz. lettuce
 ½ red onion
 ¼ cup olive oil
 salt and pepper

Procedure

1. Fry the eggs in butter, just the way you want them – sunny side up or over easy.
2. Put lettuce, thin slices of red onion and mackerel on a plate together with the eggs.
Season to taste with salt and pepper. Drizzle olive oil over the salad and serve

Cal. 689, Fat 59g, Carbs 4g, Protein 35g

7. KETO TUNA PLATE

Ingredients

 4 eggs
 2 oz. baby spinach
 10 oz. tuna in olive oil
 1 avocado
 ½ cup mayonnaise
 ¼ lemon (optional)
 salt and pepper
Procedure

1. Begin by cooking the eggs. Lower them carefully into boiling water and boil for 4-8
minutes depending on whether you like them soft or hard boiled.
2. Cool the eggs in ice-cold water for 1-2 minutes when they're done; this will make it easier
to remove the shell.
3. Place eggs, spinach, tuna and avocado on a plate. Serve with a hearty dollop of
mayonnaise and perhaps a wedge of lemon. Season with salt and pepper.

Cal. 931, Fat 76g, Carbs 3g, Protein 52g

8. BEDEVILED EGG

Ingredients

 6 eggs
 1 tbsp red curry paste
 ½ cup mayonnaise
 ¼ tsp salt
 ½ tbsp poppy seeds

Procedure

1. Place the eggs in cold water in a pan, just enough water to cover the eggs. Bring to a boil
without a lid.
2. Let the eggs simmer for about eight minutes. Cool quickly in ice-cold water.
 3. Remove the egg shells. Cut off both ends and split the egg in half. Scoop out the egg yolk
and place in a small bowl.
4. Place the egg whites on a plate and let sit in the refrigerator.
5. Mix curry paste, mayonnaise and egg yolks into a smooth batter. Salt to taste.
6. Bring out the egg whites from the refrigerator and apply the batter.

Cal. 200, Fat 19g, Carbs 1g, Protein 6g

9. CHICKEN WINGS GLAZED with CHILI SAUCE

Ingredients

 Chicken wings
 Pepper
 Cayenne
 Paprika
 Butter
 Calamansi
 Coconut oil for deep frying
 Garlic
 Sweetener (stevia or equal)
 Salt
 Siling labuyo (chopped) dried chili flakes
 Cane vinegar

Procedure:

1. Marinate Chicken with Salt, pepper, cayenne, paprika, butter and clamansi for 30 mins
to 1 hr.
2. Deep fry.
3. FOR SAUCE: Sauté butter, sugar, salt, chili flakes, garlic, cane vinegar. Boil and
Simmer, then pour to the fried chicken wings.

10. GINISANG CABBAGE with GINILING

11. GINISANG CABBAGE with TUNA

12. SUNNY SIDE UP

13. FISH STEAK

Ingredients:

 3 to 4 lbs. Tanigue Wahoo or Kingfish, sliced crosswise

 3 medium onions sliced into rings
 1 lemon
 6 tablespoons soy sauce
 5 cloves garlic crushed
 2 1/2 tablespoons salt
 1 teaspoon granulated white sugar
 1/4 teaspoon ground black pepper
 1 cup water
 3/4 cups cooking oil

Procedure
 1. Rub salt all over the fish steaks. Let it stay for 20 minutes.
2. Heat 1/2 cup oil in a pan. Fry the fish for 3 to 5 minutes per side or until golden
brown. Set aside.
3. Heat 3 to 4 tablespoons oil in a cooking pot. Saute garlic until light brown.
4. Add 1/3 of the total onions. continue to saute until soft.
5. Pour soy sauce and add lemon juice into the cooking pot.
6. Pour water and let boil.
7. Add sugar and ground black pepper. Stir.
8. Put the fried fish steaks into the pot. Cover and cook in medium heat for 3
minutes.
9. Turn the fish over in a way that the opposite side faces the bottom of the pot.
Add the remaining onion. Cover and continue to cook for 3 to 5 minutes.
10. Transfer to a serving plate. Serve with rice.
11. Share and enjoy

14. CHICKEN CURRY

Ingredients
 2 1/2 lbs. chicken cut into serving pieces
 1 pack Knorr Ginataang Gulay Mix 45 grams
 2 pieces baking potato cubed
 2 pieces red bell pepper sliced into squares
 3/4 cup chopped celery
 2 pieces red onions chopped
 3 cloves garlic chopped
 1 1/2 tablespoons curry powder
 3 pieces long green chili pepper
 4 tablespoons cooking oil
 2 cups water
 1 1/2 teaspoons fish sauce
 1/4 teaspoon ground black pepper
Procedure
1. Heat oil in a pot. Pan fry the chicken pieces for 1 ½ to 2 minutes per side.
Remove the chicken from the cooking pot. Set aside.
2. Combine Knorr Ginataang Gulay recipe Mix with 2 cups water. Stir until well
blended. Set aside.
3. Heat remaining oil on the pot. Saute onion and garlic. Add the celery.
Continue to cook until onion and celery softens.
4. Pour the gata mixture into the pot. Let boil.
5. Add curry powder. Stir until the powder totally dilutes in coconut milk.
6. Put the pan-fried chicken into the pan. Cover and cook in medium heat for
30 to 35 minutes or until tender.
7. Add red bell pepper, long green pepper, and potato. Cover the pot and cook
for 5 to 8 minutes.
8. Add fish sauce and ground black pepper. Stir.
9. Transfer to a serving plate. Serve. Share and enjoy!

15. FRIED FISH

16. PAKSIW

17. EGG DROP SOUP

18. FRIED CHICKEN

19. BEEF PATTY

20. SCRAMBLED EGG

21. BEEF STEAK KETO WAY

22. FISH KINILAW

23. CHICKEN TINOLA

Ingredients
 1 whole chicken cut into serving pieces
 36 ounces rice washing
 1/2 piece green papaya cut into wedges
 1 tablespoon garlic minced
 1 piece onion chopped
 1 thumb ginger cut into strips
 2 tablespoon fish sauce
 1 cup Hot pepper leaves
 3 tablespoons fish sauce
 1/4 teaspoon ground black pepper

Procedure
1. Sauté the garlic, onion, and ginger
2. Put-in the chicken and cook until color turns light brown
3. Add the fish sauce. Stir. Pour rice washing into the cooking pot. Let boil.
Cover the pot and simmer for 45 minutes. Note: add water if needed.
4. Add green papaya. Cook for 5 minutes
5. Add the hot pepper leaves or malunggay leaves. Stir and cook for 1 minute.
6. Season with ground black pepper. Note you can also add fish sauce or salt if
needed.
7. Transfer to a serving bowl. Serve hot. Share and enjoy !

24. FISH ADOBO

25. NILAGA/SINIGANG

26. TUNA SISIG

Ingredients

 Canned tuna
 5 cloves garlic, minced
 2-3 onions, minced
 1/3 cup ACV
 2 tsp soy sauce
 1 pc siling labuyo, minced
 1 pc siling haba, minced
 1 calamansi on the side
 Oil

Procedure:
1. In a pan, sauté garlic and half of the onions
 2. Add canned tuna (drained)
3. Mix in vinegar and soy sauce and boil/simmer until almost dry
4. Add 2 tbsp oil and the remaining onions
5. Stir fry for about 2-3 mins
6. Serve on a sizzling plate, topped with egg.

27. FISH PATTY (c/o) mamang

28. ADOBONG PUSIT

29. GINISANG AMPALAYA with GINILING

30. PORK STEAK

Ingredients

 4 slice pork chops
 5 tbsp soy sauce

 2 each lime or lemon

 1/2 cup cooking oil

 2 medium onions, sliced

 1 1/2 cup water

 1 tbsp granulated white sugar

 1 dash salt

 1 dash pepper

Procedure

1. Combine pork chops, soy sauce, and lime/lemon juice in a large bowl or container.
Marinade for at least an hour.

2. Heat a pan then pour in cooking oil.

3. Pan fry the marinated pork chops in medium heat for 3 to 5 minutes per side.

4. Remove excess oil. Pour in the remaining marinade and water then let it boil. Simmer for
45 minutes or until pork is tender. Note: Add water as needed.

31. CHICKEN AFRITADA

Ingredients
 1 ½ lbs. Chicken cut into serving pieces
 2 piece potato cubed
 1 piece carrot sliced
 8 oz. tomato sauce
 3 pieces hotdog sliced
  ½ cup green peas
 3 pieces bay leaves
 1 piece red onion chopped
 2 teaspoons garlic minced
 3 cups chicken broth
 ½ teaspoon sugar
 3 tablespoons cooking oil
 Salt and ground black pepper to taste

Procedure:
1. Heat the oil in a cooking pot. Saute onion and garlic until the onion softens.
2. Add chicken. Cook for 30 seconds. Turn it over and cook the other side for
another 30 seconds.
3. Pour tomato sauce and chicken broth. Cover. Let boil.
4. Add dried bay leaves. Cover the cooking pot. Continue to cook in medium
heat for 30 minutes.
5. Add hotdogs and carrot. Cook for 3 minutes.
6. Add potato. Cover the pot and cook for 8 minutes.
7. Add green peas. Cook for 2 minutes.
8. Season with salt and ground black pepper
9. Serve!

32. GINATAANG SALMON

Ingredients

 1 lb. Salmon fillet
 1 45g pack Knorr Ginataang Gulay Recipe Mix

 4 pieces long green chili pepper

 3 to 4 pieces Thai chili pepper optional

 1 bunch fresh spinach

 1 medium onion sliced

 4 cloves garlic crushed

 3 tablespoons cooking oil

 1 ½ cups water

 ¼ teaspoon ground black pepper

 Salt to taste optional

Procedure

1. Heat oil in a cooking pot

2. Sauté the garlic and onion once the oil gets hot. Continue to cook until the
onion becomes soft.

3. In a bowl, combine Knorr Ginataang Gulay Recipe mix and water. Stir until
well blended. Pour the mixture into the cooking pot. Let boil.
 4. Add salmon fillet one-by-one along with the long green pepper and chili
pepper. Cover the pot and then cook in medium heat for 5 to 8 minutes.

5. Add spinach. Stir. Season with ground black pepper. You may add salt, if
preferred.

6. Cover the pot and cook for 2 to 3 minutes.

7. Transfer to a serving plate. Serve with rice.

8. Share and enjoy!

KETO DESSERTS
1. KETO ICE CREAM

Ingredients:

 APC
 Grated cheese/hershey’s cocoa/strawberry
 Sweetener/stevia
 3 egg yolk
 Mix all then freeze

Procedure: Blend all, then refrigerate.

2. KETO MILK TEA

Ingredients

 2 tp 4 bags of tea
 APC
 Sweetener
 Crushed ice

Procedure:

i. Pour in hot water to the tea bags. Wait until its cold.
ii. Put APC and crushed ice

3. CHICHARON with TABA

4. DARK CHOCOLATE
5. TABLEA with APC
6. CHEESE LUMPIA (using NORI as wrapper or coconut wrap)

GO TO DISHES
1. Lechon Baboy
2. Lechon Manok
3. Bulalo
4. Gold Seas Tuna (preferable) paired with greens
5. Pork Chop
6. Sunny Side up
7. MCDo Burger de Luxe (bunless)
 8. Maling

KETO PANCAKE

The best low carb coconut flour pancakes are now even better! Lighter, fluffier, with the same
great taste. A delicious grain-free keto breakfast recipe.

Course: Breakfast
Cuisine: American
Keyword: coconut flour pancakes, keto pancakes
Servings: 12  pancakes
Calories: 181 kcal

Ingredients
 1/2 cup coconut flour
 3 tbsp Swerve Sweetener
 1/2 tsp baking powder
 1/2 tsp salt
 6 large eggs
 1/4 cup butter melted
 1/2 tsp vanilla extract
 3/4 cup sparkling water (or regular water)
 Additional butter or oil for the pan

In a large bowl, whisk together coconut flour, sweetener, baking powder, and salt. Add eggs,
butter, and vanilla and stir to combine. Add sparkling water and whisk until smooth. Let batter
rest a few minutes to thicken*.
 Heat a large skillet over medium high heat and brush with vegetable oil or melted butter.
Scoop two or three tablespoons of batter onto skillet and spread into a 3 to 4 inch circle.
Repeat until you can't fit any more pancakes into the skillet (you should be able to get 3
or 4 in).
 Cook until bottom is golden brown, top is set around the edges, and a few bubbles appear
in the top. Flip carefully and continue to cook until second side is golden brown. Remove
from pan and keep warm on plate or baking sheet in oven, while repeating with
remaining batter.
 *Cook's Note: Due to variations in coconut flour, your batter may be too thin or too thick.
If your batter is too thin, add an additional tbsp of coconut flour. If too thick, add a few
tbsp of sparkling water. Your pancakes may appear flat when cooking on the first side but
puff up when flipped.