Try keto for a day with four low-carb recipes

Scott Gooding's green breakfast bowl.
Scott Gooding's green breakfast bowl. Photo: Supplied

Try keto for a day with four recipes from Scott Gooding's book The Keto Diet Cookbook. 

Green breakfast bowl

Serves 2

This is a great recipe that doesn't have to be for breakfast – you can whip it up any time of the day. Sauerkraut is a healthy addition to any salad.

INGREDIENTS

2 tablespoons coconut oil

⅓ bunch of Tuscan kale, trimmed and roughly chopped

2 garlic cloves, sliced

½ teaspoon chilli flakes

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2 eggs

½ avocado, cut in wedges

2 tablespoons sauerkraut

handful of snow pea sprouts

juice of 1 lemon

1 tablespoon olive oil

sea salt and freshly ground black

pepper, to taste

INGREDIENTS

1. Place a frying pan over medium heat and add the coconut oil. Add the kale, garlic and chilli and sauté for 4-5 minutes, or until softened. Remove from the heat and set aside.

2. Place the eggs in a small saucepan, cover with cold water and bring to the boil. Reduce the heat to a simmer and cook for 6 minutes (soft boiled). Remove the eggs, run under cold water and peel.

3. In a large bowl, combine the kale mixture with the avocado wedges, sauerkraut, snow pea sprouts and eggs.

4. Drizzle with lemon juice and olive oil, season with salt and pepper, and serve.

Tuna poke bowl.

You can't go wrong with a tuna poke bowl. Photo: Supplied

Tuna poke bowl

Serves 2

In my mind there are few rules to making a poke bowl - as long as there is an array of colours, textures and flavours, you can't go wrong. What it will need, though, is a yummy dressing to bring it all together.

INGREDIENTS

1 teaspoon olive oil

1 fresh albacore tuna steak

½ cup shredded green cabbage

½ cup shredded red cabbage

2 pink radishes, sliced

1 avocado, mashed

½ red onion, sliced

2 shallots, trimmed and chopped

1 small beetroot, grated

Dressing:

½ red onion, finely chopped

1 garlic clove, finely chopped

3 tablespoons olive oil

1 tablespoon lemon juice

1 tablespoon apple cider vinegar

1 tablespoon tamari

1 green chilli, finely chopped

METHOD

1. To make the dressing, place all the ingredients in a mixing bowl, stir to combine and set aside.

2. Place a griddle pan over high heat and add the olive oil. Add the tuna steak and cook for 2-3 minutes on each side. Remove from the pan, allow to cool then dice.

3. In a large bowl, combine the remaining ingredients and add the diced tuna. Add 4 tablespoons of the dressing and lightly toss to combine.

Cookbook extract for Good Food - only to be used with extract
Scott Gooding's 'The Keto Diet Cookbook' (Hatchette) 
Green breakfast bowlTuna poke bowlJerk chickenScott Gooding's mess

Spice it up with jerk chicken. Photo: Supplied

Jerk chicken

Serves 4

INGREDIENTS

1½ tablespoons allspice

2cm knob of ginger, roughly chopped

2 teaspoons cinnamon

3 garlic cloves, halved

2 hot habaneros chillies, deseeded

2 tablespoons honey

3 shallots, trimmed and roughly chopped

1 tablespoon dried thyme

4 tablespoons lime juice

2 tablespoons olive oil

500g chicken thigh or breast fillets

¼ bunch of coriander, roughly chopped

sea salt, to taste

METHOD

1. Combine all the ingredients except the chicken and coriander in a blender or food processor and blitz for 20 seconds. Transfer to a mixing bowl, add the chicken and coat the chicken well. Marinate in the fridge for 2 hours.

2. Preheat your oven to 180°C.

3. Line a baking tray with baking paper. Tip the chicken onto the tray and bake for 40-45 minutes, or until golden and cooked through. Garnish with coriander and season again with salt if needed.

Cookbook extract for Good Food - only to be used with extract
Scott Gooding's 'The Keto Diet Cookbook' (Hatchette) 
Green breakfast bowlTuna poke bowlJerk chickenScott Gooding's mess

Hits the spot. Photo: Supplied

Scott Gooding's mess

Serves 1

We eat with our eyes. I know, and presentation is everything, BUT throw that out the window for now. This is my version of a little treat after dinner .... it is not that easy on the eye, but it hits the spot taste-wise!

INGREDIENTS

¼ cup frozen blueberries

1 tablespoon, peanut butter or nut butter of your choice

1 tablespoon shredded coconut

1-2 tablespoons coconut cream

1 tablespoon pepitas

1 tablespoon sunflower seeds

1 tablespoon MCT oil (optional)

METHOD

1. Combine all the ingredients in a bowl and serve.

This is an edited extract from The Keto Diet Cookbook by Scott Gooding, published by Hachette, RRP $29.99.