Sauces & Sides – KETO PRO SHOP

Sauces & Sides

Keto Pitta Bread

Free keto recipes

Keto pitta bread is a perfect to dip or make sandwiches. We don’t need to go without on Keto. These pita breads can be seasoned with which ever spices you want but bear in mind it may alter the carb content . These simple breads are very easy and quick to make

These contain flaxseed and Almond flour are gluten free

 

Macronutrients per serving

Calories: Kcal 139

Fat: 12.3g

Total Carbs: 2.9g

Fibre:1.7g

Net Carbs:1.3g

Protein:5.6

 

Ingredients for 5 servings

Flaxseeds 1 tablespoon

Lemon juice 1 teaspoon

Raw egg whole medium

Warm water 177ml

85g almond flour

Baking soda ½ teaspoon

Olive oil ½ tablespoon

Sea salt ½ teaspoon

Black pepper 1/8 teaspoon

 

Preparation

1. Preheat the oven to 180 degrees Cand line a shallow oven tray with baking paper.

2. Add the ground almonds, flaxseed, baking soda, salt and pepper to a mixing bowl. Stir well to combine.

3. Beat together the egg and oil in a separate bowl

4. Pour the egg mixture into the dry ingredients and mix to combine.

5. Add the lemon juice to the bowl and slowly beat in the warm water, until you have a thick batter. Set aside for ten minutes to thicken up.

6. Spoon the batter into five even oval shapes across the lined baking tray.

7. Transfer to the oven to bake for 15 minutes, flip and bake for a further 10 minutes until golden brown.

 

Keto Baba Ganoush

Free keto recipes

"Roasted aubergine (Eggplant) Dip or Baba Ganoush, flavoured with tahini, garlic, cumin and olive oil, is a tasty accompaniment to grilled meats and vegetables. Cayenne pepper to add to the thermogenic effect

Baba ganoush is a Lebanese roasted aubergine dip commonly served as an appetizer with pita bread. Made from the mashed pulp of charred or baked eggplant, it’s flavoured with tahini, garlic, and olive oil.
This is a perfect alternative for those of us who love hummus but can’t due to restrictions on the Keto way of eating" Mark Sumner

Macronutrients per serving
Calories: Kcal 142
Fat: 12g
Total Carbs: 8.6g
Fibre: 3.7g
Net Carbs: 4.9g
Protein: 2.2g

 

Ingredients for 8 servings
Aubergine (eggplant) 2lbs
Avocado oil 2 tablespoons
Roasted Tahini 3 tablespoons
Garlic 2 cloves
Ground cumin 1 teaspoon
Lemon juice 2 tablespoons
Lemon Zest 1 teaspoon
Cayenne Pepper ¼ teaspoon
Salt to taste
Olive oil 3 tablespoons to drizzle
Parsley 1 tablespoon to garnish


Preparation

1. Preheat the oven to 200 degrees C
2. Cut the ends off the eggplant and quarter the aubergine lengthwise
3. Drizzle the 2 tablespoons avocado oil over the aubergine.
4. Transfer to the oven for 25 minutes, flipping halfway through.
5. Transfer to a cutting board and chop the aubergine, skin and all until finely minced.
6. Transfer to a large bowl and mix the aubergine with the minced garlic, cumin, lemon juice, lemon zest, and cayenne. Season with salt to taste. To serve, spread into a bowl and top with olive oil and fresh parsley.
7. Serve with fresh vegetables like sliced cucumber or Keto Pita.

 

 

Chimichurri Sauce


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

 

Ingredients

 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)

 

Preparation

  • 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


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

 

Ingredients

 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

 

 Preparation

  • 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

 

Preparation

  • 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

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

 

Preparation 

  • 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

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

 

Preparation

  • 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.