Sauces & Sides

Hi, I'm Mark Sumner and i'm Keto food lover! Follow me on my Instagram link for daily  updates, hints and tips.
Hi, I'm Mark Sumner and i'm Keto food lover! Follow me on my Instagram link for daily updates, hints and tips.

Chimichurri Sauce

Chim sauce pic

Chimichurri is typically from South America and used as a marinade and sauce .Typical ingredients are parsley, garlic, oregano, olive oil and red wine vinegar. It goes well with most meat or vegetables. It’s a quick easy way to add extra healthy fats to your diet. I add it to my cooked breakfasts to give it more taste. Cayenne pepper and chilli flakes can be optional if you want spice (batch makes approximately 240ml /1 cup)


Macronutrients per tbsp 53 kcal makes 240ml (1 Cup)20 servings

Calories: 53 kcal

Fat: 5.5g

Total Carbohydrates :1.1g

Fibre:. 0.4g

Net carbs: 0.7g

Protein: 0.3g



Parsley 220grams (1 cup)

Oregano dried ½ teaspoon

Coriander (Cilantro) 220grams (1 Cup)

3 medium cloves garlic

½ teaspoon cayenne pepper (Optional)

60ml (¼ cup) red wine vinegar

½ teaspoon Himalayan salt

¼ teaspoon ground black pepper

¼ teaspoon red pepper flakes (optional)

¾ cup Olive Oil (177ml)



  • Using a food processor, mix the fresh herbs, oregano, salt, pepper, chilli flakes garlic and olive oil.
  • leave a little olive oil to one side to add to the mixture to create the desired texture

Macadamia nut pesto

Macadamia nut pesto...

Pesto sauce is an easy way to add additional fats to zoodles, cabbage and meat dishes. Incredibly fragrant and looks amazing. Macadamia nuts are perfect for the Keto diet and are 75% monounsaturated fat. Nut consumption has been found to improve health is a variety of ways, help with weight loss, enhancing skin health, improving blood pressure, reducing cholesterol, blood glucose, and HbA1c levels.


Macronutrients 4 servings

Calories: 532 Kcal

Fat: 56.7g

Total Carbs: 5.2g

Fibre: 2g

Net Carbs: 3.2g

Protein: 4.6g




Basil 21g ¾ ounce

Salt 1 teaspoon

Black Pepper 1 ½ teaspoon

Parmesan Cheese 28g 1 ounce

Extra virgin Olive Oil 162g ¾ cup

Macadamia Nuts Raw 75g

Garlic 20g




  • Combine all ingredients into a food processor and pulse until desired texture
  • Refrigerate in airtight container
  • Store in the fridge for up to one week or freeze in an ice cube tray in small portions for up to 3 months.

Macadamia nut Yellow pepper pesto


Perfect for adding to vegetables and meats to add some favour during your Keto meals. The health benefits of macadamia are an outstanding Keto food so adding a portion of this will boost your daily fat intake, dietary fibre, protein, manganese, thiamin and a good amount of copper. I use a portion of this instead of using other vegetables as its 4g net carbs per serving


Macronutrients per serving

Calories: 228 Kcal

Fat: 22.4g

Total Carbs: 5.3g

Fibre: 1.4g

Net Carbs: 4g

Protein: 3.6g


Ingredients for 8 servings


Yellow peppers 1 ½ yellow pepper bells

Parmigiano-Reggiano or Grana Padano coarsely grated ½ cup 60g

Olive Oil ½ cup 120ml

Garlic 1 small clove

Fresh parsley 1/3 cup 20g

Basil 2 tablespoons 5g

Macadamia nuts 75 grams




  • If using fresh peppers, roast over a gas burner, if not steam in your one pot to loosen the flesh. Once blistered peel and allow the peppers to cool down, removing seeds, ribs and stems
  • Transfer the peppers to a food processor, and add the cheese, oil, macadamia nuts garlic, and 1/2 tsp. salt. Process until smooth, 2 to 3 minutes. Add the parsley, and pulse until combined but with some green flecks, 4 to 6 times. Use right away, or cover and refrigerate.


Keto Harissa sauce

Keto Harissa sauce.pic

Perfect spicy hot marinade or sauce to add to meats, zoodles, soups or as a dipping sauce to spice up your food. It is a typical North African / middle eastern sauce. Great to add depth of flavour, with smoky spice


Macronutrients per serving

Calories: 142 Kcal

Fat: 14.3g

Total Carbs: 4.3g

Fibre: 1.6g

Net Carbs: 2.7g

Protein: 0.9g


Ingredients for 8 servings


Olive Oil 118ml (1/2Cup)

Garlic clove 2

Salt 1 teaspoon

Cumin seeds 2 tsp

Coriander seeds 2 tsp

Paprika 2 tsp

Juice of 1 lemon

Coriander 1 handful

Green pepper bell 298g (2 cup)

Sundried tomatoes 6 pieces

Chiles scotch bonnet peppers 100g




  • Add all the ingredients to food processor or small blender and process until smooth
  • Keep in air tight container for 2-3 weeks in the fridge


Keto Chia bread

Chia Bread

To find a suitable, tasty homemade keto bread can be all about trial and error until you find one you like. Personally, I don’t really miss bread too much now I’m on maintenance but from time to time I like to indulge. Especially with a hot soup for dunking. Key to this is the mixture has to be runny not set like a dough. With this recipe I used my brownie baking tray to bake some mini loafs Using a large loaf tin the bread won’t rise very high, keep that in mind Gluten free and lactose free

This recipe will make approximately 8 small loafs.


Macronutrients per serving

Calories: 148 Kcal

Fat: 12.8g

Total Carbs: 5.1g

Fibre: 3.4g

Net Carbs: 1.7g

Protein: 5g


Ingredients for 8 small mini loafs

4 eggs

1 cup almond flour (96g)

½ Cup chia seeds (80.6g)

¼ cup almond milk (30ml)

¼ cup Coconut oil(30ml)

2 teaspoons Baking soda

½ teaspoon salt



  • Preheat oven to 350F 177C Gas Mark 5
  • Grease pan and set aside
  • Mix ingredients in a bowl and stir until the batter is well mixed
  • Pour into the greased loaf pan and bake for 30 minutes
  • Remove and place on a rack to fully cool.