206 Cook Book

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[206cookbook]

Spanish Omelette

The Ingredients • 5 large eggs • 3 large potatoes • 1/2 onion • Salt • Olive Oil Preparation 1. In a pan over medium heat, add plenty of oil. Then, add peeled and chopped potatoes and chopped onion into large pieces. Put a little of salt and let cook everything while stirring frequently with wood spoon about 10 minutes. 2. Past this time, smash the potatoes with a spoon. Let cook about 5 minutes more while smash frequently, until get a solid mashed potato. 3. In a bowl put the eggs. Add a little of salt and beat. After, add mashed potatoes, onion and mix until obtaining a homogeneous mass. 4. Put a little of oil in another little and deep pan over high heat. Above put 1/3 of the potato and egg mixture. With the spoon spread it all over the surface of the frying pan and on top, place 4 slices of cheese, 4 slices of ham and finally 4 other slices of cheese. (It’s an example, can put it at ease). Above, put the rest of potato and egg and with the spoon extend it so that the surface is very smooth. Cook over moderate heat about 5 minutes. 5. With help of a dish, turn the omelette and introduce the other side in the pan. Pass the wooden spoon by the edges of the tortilla to compact it again, that is with a more round and more showy form. Cook about 5 minutes more. 6. Finally, we took it out of the pan with the help of the plate. And… ready!

[206cookbook]

Marinara Sauce

The Ingredients • 28 oz canned whole tomatoes, 2 cans • 8 cloves garlic • ¼ cup olive oil • 2 tablespoons unsalted butter • 1 large onion, finely chopped • Salt • Pepper • ½ cup tomato paste • ½ cup dry red wine • 1 cup water Preparation 1. Add the tomatoes to a deep, large bowl and using your hands, crush the tomatoes until no large pieces remain. 2. Peel and chop the garlic 3. Heat the olive oil and butter in a large pot over medium heat. Add the onion and garlic and season with salt and pepper. Cook, stirring occasionally, until the onion is softened but not browned, about 10 minutes. 4. Add the tomato paste and cook until it turns a dark, brick-red color, about 4 minutes (this caramelizes the sugars in the tomato, which will give a really great flavor and take the edge off that raw tomato-y taste). 5. Add the wine and cook for about 1 minute, just to burn off the alcohol. 6. Add the tomatoes and stir everything together, making sure to scrape the bottom of the pot to get all those good bits. Add water and bring it to a boil. 7. Lower the heat to medium-low and cook the sauce for 1½–2 hours at a very low simmer; there should just be a few bubbles here and there. If medium-low is too high (every stove is different), reduce the heat to low. Stir every 30 minutes

[206cookbook]

Keto Tuna Patties

The Ingredients • 15 ounces tuna in springwater 3 x 5 ounce cans • ⅓ cup fresh herbs chives and parsley • ¼ cup almond flour • 2 tablespoons low carb mayonnaise or veganaise • 2 teaspoons lemon zest • 1 teaspoon dried minced onion • 2 large eggs • ½ teaspoon salt • ¼ teaspoon pepper ground

Preparation 1. Drain the tuna really well and add into a large mixing bowl. 2. Add all the remaining ingredients and mix well. The mixture will be moist and will hold together when you make a ball. 3. Place a large non-stick frying pan over medium heat. Drop quarter cup sized dollops into the hot oil and fry for 3-4 minutes on each side. You should get 8 tuna cakes. 4. Serve with a squeeze of fresh lemon and a dollop of Low Carb Mayonnaise.

[206cookbook]

Coconut Chia Pudding

The Ingredients • 400 ml coconut milk • 6 teaspoons of Chia seed • ¼ teaspoons of coca powder • 2 teaspoons of honey • 1 teaspoons of lemon juice

Preparation 1. Mix all ingredients well in a bowl and leave in the fridge for at least 2 hours 2. Eat!

[206cookbook]

Banana Bread

The Ingredients • 2 cups of oat flour • 2 teaspoons baking powder • ¼ teaspoon salt • ½ cup of oil any neutral flavored oil • 2 large eggs • ½ cup of coconut sugar • 3 large bananas • 1 teaspoon of vanilla extract • ½ cup of chocolate chips

Preparation 1. Start by whisking together your oat flour, baking powder, and salt in a small bowl then set it aside. In a large mixing bowl, add the oil, eggs, sugar, banana, and vanilla extract and whisk together until smooth. 2. Gently stir through the dry ingredients until combined, before wading the chocolate chips. 3. Now, transfer the banana bread batter into a lined loaf pan and bake at 180C/350F for 40-45 minutes, or until a skewer comes out mostly clean. 4. Remove the loaf from the oven and let it cool in the pan completely, before removing and slicing.

[206cookbook]

Keto Butter Chicken

The Ingredients • 1.5 lbs of Chicken Breast • 2 Tablespoons of Garam Masala • 3 Teaspoons of Fresh Crushed Ginger • 3 Teaspoons of Crushed Garlic • 4 oz of Plain Yogurt • 1 Tablespoon of Coconut Oil The Sauce • 2 Tablespoons of Ghee or Butter • 1 Onion • Cilantro • 2 Teaspoons of Fresh Crushed ginger • 2 Teaspoons of Minced Garlic • 6 Tomatoes • 1 Tablespoon of Ground Coriander • ½ Tablespoon of Garam Masala • 2 Teaspoons of Cumin • ½ Teaspoon of Black Pepper • ½ Cup of Heavy Cream • Salt Preparation 1. Cut the chicken into small pieces and place in a large bowl with 2 tablespoons garam masala, 1 teaspoon crushed ginger, and 1 teaspoon minced garlic. Add in the yogurt and stir to combine. Chill for at least 30 minutes. 2. For the sauce, place chopped onion, ginger, garlic, tomatoes and spices in a blender, and blend until smooth. Set aside. 3. Heat 1 tablespoon of coconut oil in a large skillet over high heat. Place the chicken and cook for about 10 minutes. Once browned pour in the sauce and cook for another 5 to 6 minutes. 4. Stir in the heavy cream and ghee (or butter) and continue to cook another minute. Taste for salt and add additional if needed. Top with cilantro and serve with cauliflower rice. I cheated a bit in mine and ate with white rice and a few slices of pita.

[206cookbook]

Roast Beef Avocado Toast

The Ingredients • Ezequiel Bread • Swiss Cheese • Roast Beef • Avocado • Salt • Alfalfa Sprouts Preparation 1. Toast the Ezequiel bread with cheese and roast beef in a 350 pre-heated oven until the cheese melts. 2. Take out the toast and place the sliced avocado on top. 3. Salt to taste and top with the alfalfa sprouts.

[206cookbook]

Chocolate Cake

The Ingredients • 1 ¾ Cups of Flour • 2 Cups of Sugar • ¾ Cups of Cacao • 1 Cup of Whole Milk • 1 ½ Cups of Vegetable Oil • 1 Cup of Boiling Water • 1 ½ Spoon of Baking Soda • 1 ½ Spoon of Baking Powder • 2 Spoons of Vanilla • 2 Eggs

The Frosting • 1 Bar of Chocolate • 1 Can of Condensed Milk • 1 Spoon of Butter

Preparation 1. Preheat oven at 300°F. 2. In one big bowl, mix all the dry ingredients. 3. Once all dry ingredients are well mixed, add the rest of the ingredients, mix well and lastly, add the boiling water. 4. Place the mixture in a cake mold previously rubbed with butter and sprinkled with flour. 5. Cook the mixture in the preheated oven for 1 hour. 6. For the frosting, add the spoon of butter, the bar of chocolate and the cup of condensed milk in a pan. Cook in low heat until, when stirring the inside of the pan with a wooden spoon, the mixture does not stick to the pan. 7. When the cake is cooked for the hour, wait until it cools down, remove it from the mold and add the frosting. You can add other toppings if you wish. 8. This cake is best with vanilla ice cream!

[206cookbook]

Cauliflower Crust Pizza

The Ingredients • 1 Cauliflower Heads • 1/3 Cup of Soft Goat Cheese • 1 Tablespoon of Dried Oregano • 1 Egg • Traditional Pasta Sauce • Mozzarella Cheese • Sun Dried Tomatoes • Turkey Pepperoni • Parmesan Cheese • Salt

Preparation 1. Preheat oven at 400°F. 2. Pulse batches of raw cauliflower florets in a food processor, until a rice-like texture is achieved. 3. Add about 1 inch of water with salt in a large pot and bring it to a boil. Cook the cauliflower for 4-5 minutes covered. 4. Drain the cauliflower with a a fine-mesh strainer. 5. Once the rice is strained, place the cauliflower in a dry dishtowel and squeeze as much water as you can. Make sure you remove as much water as possible. 6. Place the Cauliflower in a large bowl, add the egg, goat cheese and mix well. 7. Once mixed, press the cauliflower dough in a baking sheet about 1/3 of an inch thick. 8. Bake for 35-40 minutes. 9. Take the cauliflower mix out of and prepare to load with toppings. First, add the the pasta sauce, oregano, then mozzarella cheese and the rest of the topping. We recommend turkey pepperoni, sun dried tomatoes and parmesan cheese. 10. Cook for another 5-10 minutes at 400°F and you’re done!

[206cookbook]

Creamy White Fish

The Ingredients • White Fish Filets (Any white fish will do. We recommend either Catfish or Hake). • Chopped Green Onions • Capers • Heavy Cream • Olive Oil • Parmesan Cheese • Salt • Pepper

Preparation 1. Place the fish on a Pyrex and sprinkle olive oil, salt and pepper. 2. Add capers and only the white section of the green onions. Save the rest of the green onions for later. 3. Add the heavy cream and top with parmesan cheese. 4. Place the filets in a 400°F oven for 30-40 minutes. 5. Serve on a plate and sprinkle the rest of the green onions. Enjoy!

[206cookbook]

Homemade Hummus

The Ingredients • 1½ Cups of Cooked Chickpeas • 2 Limes • Tahini • Extra Virgin Olive Oil • Paprika • Salt

Preparation 1. To cook the chickpeas, boil them in water with salt until they are soft. This should take about 30 minutes. 2. Blend the chickpeas in a food processor until smooth, add ¼ cup of tahini, salt and lemon juice. 3. Keep blending and add 4 tablespoons of olive oil. 4. If you find the mixture too thick, you can add tablespoons of water. 5. Place the Hummus on a plate, top with Olive Oil and a touch of Paprika you’re done!

[206cookbook]

Turkey Bolognese

The Ingredients • Ground Turkey • ½ Finely Chopped Onion • ½ Chopped Red Pepper • 8 Sliced Baby Bella Mushrooms • Smashed Garlic • Prego Sauce • Tomato Paste • Bay Leaves • Ketchup • Olive Oil • Soy Sauce • Teriyaki Sauce • Cumin • Oregano • Salt • Pepper Preparation 1. Marinate the ground turkey over night with soy sauce, a little touch of teriyaki sauce, garlic, and cumin. 2. Add olive oil in a medium-high heat pan, let it heat for a little bit and add the onion. 3. Once the onion is translucent, add the red pepper, garlic, salt and pepper. 4. Stir until everything is well blent together, add the mushrooms and close the lid. 5. Let the mushrooms cook for about 3 minutes and add the ground turkey. 6.  Stir constantly so it does not stick together and add the tomato paste. 7. Cook the turkey thoroughly and add the Prego sauce. 8. Once the sauce begins to boil add the oregano, ketchup and bay leaves. 9. Close the lid, turn to low heat and cook for 45 minutes. 10. Stir every once in a while so the sauce does not stick to the pan. 11. Serve on pasta (preferably shells, penne or linguini) and top with parmesan cheese.

[206cookbook]

Tabbouleh Salad

Ingredients • 1 Cup of Bulgur • 2 Chopped Plum Tomatoes • 6 Chopped Green Onions • Chopped Italian Parsley • Chopped Mint Leaves • 2 Limes • ¼ Cup of Olive Oil • Salt • Pepper

Preparation 1. Boil 1½ cups of water with salt. When the water is boiling, add 1 cup of bulgur and cook under low heat for 20-25 minutes until the water evaporates. When the water evaporates, turn of the heat and set the bulgur aside. 2. Add the plum tomatoes, green onions, Italian parsley and mint leaves into a container and mix. 3. Add the bulgur, olive oil, and squeeze 2 lemons. 4. Sprinkle salt and pepper to taste and you’re done.

[206cookbook]

Chicken Stroganoff

The Ingredients • 1 Chicken Breast cut in small squares • ½ Onion Finely Chopped • ½ Chopped Yellow Pepper • Smashed Garlic • 5 Sliced Baby Bella Mushrooms • Heavy Whipping Cream • Coconut Oil • Corn Starch • Salt • Pepper

Preparation 1. Marinate the chicken overnight with garlic and salt. 2. Add coconut oil in a medium heat pot, let it heat for a little bit and add the onion. 3. Once the onion is translucent, add the yellow pepper, garlic, salt and pepper. 4. Stir until everything is well blent together, add the mushrooms and close the lid. 5. Let the mushrooms cook for about 3 minutes and add the chicken. 6. Let the chicken cook thoroughly and add the whipping cream. Cook for 5 minutes under medium-low heat. 7. Add 2 table spoons of corn starch into a cup, add water and stir until the corn starch dissolves completely. Add the corn starch into the pot, close the lid and cook for 15 minutes. 8. Stir every once in a while so the ingredients do not stick to the pot. 9. Serve with cauliflower rice.

[206cookbook]

Ají de Pollo

The Ingredients • Chicken • ½ Finely Chopped Onion • ½ Onion • Yellow Pepper Paste • 2 Garlic Cloves • Smashed Garlic • Sliced Bread • Coconut Oil • Evaporated Milk • Cilantro • Cumin • Salt • Pepper

Preparation 1. Boil the chicken breasts with cilantro, 2 garlic cloves and half an onion. Once they’re fully cooked, take the breasts out of the water and wait for them to cool off. Save the boiled chicken broth for later and shred the chicken breast once they’re cold. 2. Break 4 slices of bread into small pieces and soak them with ¼ cup of condensed milk and ¼ cup of the boiled chicken broth. 3. Heat the coconut oil in a deep pan and add the ½ chopped onion. Once the onion is translucent, add the smashed garlic, yellow pepper paste, cumin, and the bread mix. Cook for about 5-10 minutes until it becomes a thick paste. 4. Place the mix inside a blender and blend until smooth. 5. Place the blent mix back in the pan, add the shredded chicken, salt and a little more evaporated milk. Cook under low heat for 5 minutes. 6. Serve with white rice.

[206cookbook]

Pork Chops

The Ingredients • Pork Chops • Smashed Garlic • Soy Sauce • Honey • Ketchup • Mustard • Salt • Pepper

Preparation 1. Marinate the pork chops sealed overnight with the smashed garlic, ketchup, mustard, honey and soy sauce. 2. Pre-heat the oven at 350°F and cook the pork chop with the juices sealed with aluminum foil for 40 minutes. 3. Remove the aluminum foil, raise the oven temperature to 400°F and cook for an additional 20 minutes 4. Serve with white rice.

[206cookbook]

Curry Chicken

The Ingredients • Chicken • ½ Finely Chopped Onion • Chopped Mini Sweet Peppers • 8 Sliced Baby Bella Mushrooms • Smashed Garlic • Curry • Cumin • Heavy Whipping Cream • Coconut Oil • Coconut Milk • Butter • Corn Starch • Salt • Pepper

Preparation 1. Cut the Chicken in small cubes and marinate over night with garlic, cumin and salt. 2. Add olive oil in a medium-high heat pot, let it heat for a few minutes and add the onions. You can also add a small amount of butter in this step. 3. Once the onion is translucent, add the chopped mini sweet peppers, garlic, salt and pepper. 4. Stir until everything is well blent together, add the mushrooms and close the lid. 5. Let the mushrooms cook for about 3 minutes releasing their juices and add the chicken. 6. Cook the chicken thoroughly, add the heavy whipping cream along with half a cup of coconut milk and lower the temperature to medium-low. 7. Cook for about 5-10 minutes and the curry powder. 8. Add 2 table spoons of corn starch into a cup, add water and stir until the corn starch dissolves completely. Add the corn starch into the pot, close the lid and cook for 30 minutes. 9. Stir every once in a while so the ingredients do not stick to the pot. 10. Serve with Jasmine rice.