STEAK AND BEARNAISE SAUCE

Based on this recipe

Try swapping the bearnaise sauce for mayonaise seasoned with fresh herbs.

Ingredients

• 4 ribeye steaks
• 2 tbsp butter
• salt and pepper

Béarnaise sauce

• 4 egg yolks
• 2 tsp white wine vinegar
• 1 small onion, finely chopped
• 2 tbsp fresh tarragon, finely chopped
• 1 tbsp fresh chervil, finely chopped
• 280 gm butter
• salt and pepper

Salad

• 60 gm mixed salad leaves
• 250 gm cherry tomatoes, cut in quarters

Nutrition

by Anne Aobadia, Emma Shevtzoff(Photo)

Instructions

1. Bring the meat and eggs to room temperature. Neither meat nor eggs should be cold when you cook them.
2. Start with the sauce. Separate the egg yolks and whites, and place the yolks in a small heat-resistant bowl. (Reserve the whites for another use.)
3. Mix vinegar, onion , chervil and tarragon in another small bowl. Whisk the yolks with a hand mixer until smooth.
4. Gently melt the butter in a sauce pan or microwave oven. Don’t let it get too hot; you should be able to put your finger in it without getting burned.
5. Add the butter carefully into the yolks while continuing to whisk. Increase the speed when the sauce begins to thicken. Avoid incorporating the white milk protein collected at the bottom of the melted butter into the sauce.
6. Whisk in the vinegar and the spices. Salt and pepper to taste. Keep the sauce warm according to instructions. (See "Tip!")
7. Pan-fry or grill the meat to your liking: rare, medium or well done. Serve with the béarnaise sauce and a generous salad.

Tip!

It’s simple to keep the béarnaise sauce warm while you cook your meat. Just bring a little water to a boil in a pot and remove it from the stove. Use just enough water in the pot so that you can lower the béarnaise sauce bowl into it without getting water into the sauce.

PORK CHOPS AND GARLIC BUTTER

Based on this meal

Ingredients

• 4 pork chops
• 60 gm. butter, for frying
• 500 gm fresh green beans
• salt and pepper

Garlic butter

• 140 gm butter, at room temperature
• 1 tbsp dried parsley
• 2 crushed and finely chipped cloves garlic
• 1 tbsp lemon juice
• salt and pepper

Nutrition

by Anne Aobadia, Emma Shevtzoff(Photo)

Instructions

1. Take the butter out of the fridge and let it reach room tempererature.
2. Mix butter, garlic, parsley and lemon juice. Season with salt and pepper to taste. Set aside.
3. Make a few small cuts in the fat surrounding the chops to help them stay flat when frying. Season with salt and pepper.
4. Heat a frying pan over medium-high heat. Add butter to the pan and add the chops.
5. Fry the chops for about 5 minutes on each side or until golden brown and thoroughly cooked through.
6. Remove the chops from the pan and keep warm.
7. Use the same skillet and add the beans. Salt and pepper to taste. Cook over medium-high heat for a couple of minutes until the beans have a vibrant color and are slightly softened but still a bit crunchy.
8. Serve the pork chops and beans together with a dollop of garlic butter melting on top.

NUTS FOR BREAKFAST

Based on this recipe

GRAIN FREE MUESLI

Ingredients

• 300gm pecans or walnuts or hazelnuts or almonds
• ¾ cup unsweetened shredded coconut
• 1 cup sunflower seeds
• 4 tbsp pumpkin seeds
• 4 tbsp sesame seeds
• ¾ cup flaxseed
• 1 tbsp turmeric
• 1 tbsp ground cinnamon
• 2 tsp vanilla extract
• ½ cup almond flour
• 1 cup water
• 4 tbsp coconut oil

For serving

• 10 cups Greek yogurt

Nutrition

by Anne Aobadia, Emma Shevtzoff(Photo)

Instructions

1. Preheat the oven to 300°F (150°C). Chop the nuts coarsely in a food processor or with a sharp knife. Mix all ingredients in a bowl.
2. Spread out on a baking sheet lined with parchment paper. Roast in the oven for 20 minutes. Be sure to set a timer. Nuts and seeds are heat sensitive and should not get burned.
3. Remove from the oven and stir the mixture, then return to the oven for about 20 minutes more. Check again. When the granola feels almost dry, turn off the heat and let the granola cool in the residual heat of the cooling oven.
4. Serve the granola with full-fat Greek yogurt with a tiny bit of vanilla powder and maybe some additional heavy cream. The granola is very nutritious and filling. A third to half a cup will go a long way.

Tip!

If you want to omit the nuts, add more seeds and/or coconut chips. You will want to make sure that the ratio between the dry and wet ingredients is about the same.

This granola tastes great on salads, too. You could also try it with some dried fruit like cherries or cranberries, but go easy. (Because carbs.) Fresh berries work.

Package the granola in a nice glass jar with a rib

SLOW COOKED MOROCCAN BEEF

Based on this meal

MOROCCAN BEEF

Ingredients

Moroccan Beef

• ½ cup sliced yellow onions
• 1kg beef roast
• 4 tbsp garam masala seasoning
• 1 tsp sea salt

by Maria Emmerich, Emma Shevtzoff (Photo)

Instructions

Moroccan beef

1. Slice the onion into thin strips. Place into a slow cooker.
2. Put the beef roast into the cooker on top of the onions. Add spices and salt.
3. Cook on low heat for 8 hours. Shred with a fork and cook on lowest setting for another 2 hours; this allows the spices to permeate the beef.

Can be served with these Tortillas

Tortillas

• 1¼ cups almond flour
• 5 tbsp ground psyllium husk powder
• 1 tsp sea salt
• 2 eggs
• 1 cup water
• 2 tbsp coconut oil for frying

Tortillas

1. In a medium sized bowl, combine the almond flour, psyllium powder (sorry... no substitutes: flaxseed meal won’t work), and salt.
2. Add in the eggs and stir until dough thickens. Add water (or marinara) to the bowl. Mix until well combined. Let sit for a minute or two until the dough gels up.
3. Separate into 10 balls (about 2 inches in diameter). Place the dough onto a piece of greased parchment paper.
4. Top with another greased piece of parchment. Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. This dough is very forgiving, so if you don’t get the circle quite right with the rolling pin, use your hands to adjust it.
5. Heat a large pan over medium-high heat with coconut oil or coconut oil spray.
6. Once hot, place a raw tortilla on the pan. (If the tortilla sticks to the parchment the first time, as it did for me, just use your hands to close up any holes… the dough is still very forgiving.) Sauté until light brown, then flip and cook through.

Tip!

No time for tortillas tonight? This spicy beef pairs well with our sauteed cabbage or coleslaw.

This recipe is part of a collaboration with Maria Emmerich, a best-selling American cookbook author. Check out her website for more keto inspiration and recipes.