Rachel's Miracle Diet

Always remember with Keto, every meal is individualized for ratio, please ask your dietician for a version that fits your ratio...

Quesadilla with Sour Cream and Tomatoes/585/4:1
Grams
10 Sour Cream - cultured (not low-fat)
27 Egg White - raw
20 Butter
24 Group B Vegetable
13 Cheese, Kraft Cheddar (mild,medium,sharp)
99 Cream, 36%
Instructions:
1. Shred the cheddar cheese, then weigh.
2. Separate egg white from yolk. Whip egg white
until frothy, then weigh.
3. Melt butter into a small frying pan.
4. Pour egg white into a circle in the pan.
5. As egg white begins to cook, place shredded
cheese on top.
6. Fold egg white over. Slide onto plate.
7. Serve with sour cream and raw tomatoes
(Group A Vegetable).

Spaghetti squash 585/4:1
Grams
12 Butter
25 Mushrooms, canned
12 Parsley - raw
55 Squash, Spaghetti - cooked
1 Salt (1/4 teaspoon = 1.5gm)
15 Cheese, Romano
63 Cream, 36%
26 Mayonnaise - Duke's
Instructions:


Pepperoni Pizza Rounds585/4:1
Grams
13 Cheese, Mozzarella, Part Skim
22 Butter
12 Pepperoni, Hormel Original
86 Tomato Sauce, Contadina Roma style - canned
91 Cream, 36%
Instructions:
1. Weigh out pepperoni slices and place on a
cookie sheet.
2. Melt butter and stir into tomato sauce.
3. Spread tomato sauce over each Pepperoni.
4. Sprinkle each with Mozzarella Cheese.
5. Broil for 2-4 minutes until cheese is melted.

Mascarpone/Avacado/MacadamiaRollup/585/4:1
Grams
22 Butter
35 Cream, 36%
35 Avocado, California or Mexico (Hass)
25 Bread - Damascus Bakeries, Flax Roll-Ups
15 Cheese, Mascarpone
20 Macadamia nuts - Private Selection
Instructions:

BBQchicken&coleslawchocdessert/585/4:1
Grams
2 Chocolate, Hershey's Unsweetened Baking
19 Butter
25 Cabbage, Green - raw
12 Carrots, raw
25 Chicken, dark meat (no skin) - cooked
51 Cream, 36%
7 Vinegar, white distilled
6 Barbecue Sauce - Kraft Original
26 Mayonnaise - Duke's
Instructions:
for cole slaw shred carrots and cabbage, add dukes mayo, vinegar and stevia. serve chicken with BBQ. for Chocolate Dessert, melt butter mix with cocoa add stevia and pour into candy mold - freeze until firm

Chicken & Spinach Casserole/585/4:1
Grams
25 Butter
18 Chicken Breast, no skin - cooked
73 Spinach - Raw
5 Cheese, Parmesan Hard
71 Cream, 36%
13 Mayonnaise - Duke's
Instructions:
1. Cut cooked chicken breast into tiny pieces then
weigh.
2. Cut fresh spinach into tiny pieces, then weigh.
3. Mix together the chicken, spinach, mayonnaise,
and butter.
4. Sprinkle with Parmesan cheese.
5. Bake in a small custard dish at 300? for 20 minutes.



Chili with Red Kidney Beans and Beef
Grams
19 Butter
10 Group B Vegetable
35 Tomato, canned in puree or tomato juice
6 Kidney beans, red (canned)
110 Cream, 36%
20 Lean Meat (from list)
Instructions:
1. Weigh all ingredients.
2. Rinse the canned beans then drain,
then cut finely before weighing.
3. Sautee vegetables in butter in small pan.
Group B: onion
Group A: celery
4. Stir in cooked ground beef, red beans & canned
tomato puree.
5. Season with a pinch of chili powder and salt.
6. Cook until thickened.

Cheesecake with crust585/4:1
Grams
10 Cream Cheese, Philadelphia Brand
34 Butter
8 10%Fruit
27 Egg (raw, mixed well)
41 Cream, 36%
20 Almond Flour (whole ground blanched almonds)
4 Lemon juice - fresh
Instructions:
combine almond flour with 1/2 melted butter. press into ramekin to form crust. bake until fragrant. mix remaining items, minus fruit, and pour into crust. bake until bubbly and slightly browned on top. Garnish with fruit.

ChristmasCookies585/4:1
Grams
15 Butter
8 Egg (raw, mixed well)
35 Cream, 36%
28 Almond Flour (whole ground blanched almonds)
15 Oil, Coconut - unrefined (regular or organic)
7 Coconut - dried, shredded - unsweetened
5 Cinnamon, ground
Instructions:
Mix all the ingredients, except cream, together until they are well combined. Divide into the number
of cookies you want, put them onto baking parchment on a baking tray and bake for
10 minutes at about 180°C. Some of the fat WILL seep out. Don''t worry. Leave them
on the baking parchment to cool and move them gently back and forth to absorb the
fat back in.

Special Treat on Christmas Morning or Party
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spaghetti carbonara585/4:1
Grams
44 Butter
7 Bacon, Oscar Mayer - cooked crisp
8 Cheese, Parmesan Grated (100%)
15 Spaghetti Noodles,enriched - cooked
6 Egg Yolk- raw
44 Cream, 36%
Instructions:

Cheesecake
Grams
13 Cream Cheese, Philadelphia Brand
8 Butter
25 10%Fruit
33 Egg (raw, mixed well)
123 Cream, 36%
Instructions:
OPTIONAL:
20 drops Sweet 10
5 drops Pure Vanilla Extract

1. Soften butter and cream cheese by allowing it
to sit at room temperature.

2. Mix together, cream cheese, softened butter,
cream and egg.

3. Bake in small greased Pyrex dish at 350° for
25 minutes or until light golden brown on top.

When cool, arrange fruit on top.


And last but certainly not least...

Yogurt/585/4:1
92 sour cream
110 heavy whipping cream (measure after whipped)
26 fruit (love blackberries or raspberries)
sweeten with Stevia
Instructions
Put your fruit in the bowl, put sour cream on top, whipped cream on top of that,
add a couple drops of Stevia and mix with spoon until well blended.