This is a quick breakfast you can drink on the go!

1 cup Coconut Milk (recipe in Chapter 6) or 1 13.5-ounce can coconut milk or 1 cup Almond Milk (recipe in Chapter 6)*

1-2 tablespoons protein powder (goat protein, whey, or rice protein)

1 tablespoon virgin coconut oil

1 tablespoon ground flax seeds

1 teaspoon pure vanilla extract

1/4 teaspoon almond extract

1/4 teaspoon stevia powder

8-10 ice cubes

Place all ingredients but ice in a blender and process at high speed until well combined. Add ice after the coconut oil is blended so that it won’t clump. You may use more or less ice, depending on how cold you like a smoothie.

Serves 2 *13.5 fl. oz.

Coconut milk yields 7 gm carbs or 3.5 grams per serving. Packaged almond milk yields about 8 gm/carbs per cup.

Nutritional Breakdown Per Serving: 310 Calories (85.8% from Fat); 32g Fat 4g Protein; 8g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 27mg Sodium.

This is a very delicious salad and it’s easy to make.

2 boneless, skinless chicken breasts

1/4 cup unsweetened, finely shredded coconut

1/4 cup ground flax seeds

1 egg, beaten

2 tablespoons virgin coconut oil

4 cups mixed greens

Rinse the chicken and pat dry; cut into strips, and set aside. Mix shredded coconut and ground flax seeds together on a dinner plate. In a small bowl, beat the egg, and dip the chicken strips in the beaten egg, then roll each chicken strip in the coconut-flax mixture. Melt coconut oil in a frying pan. Place chicken strips in hot oil; they should sizzle when placed in the pan. Sauté over medium heat until crispy on the outside.

Turn after about 2 minutes and brown the other side of each chicken strip for another 2 minutes, or until completely opaque in the center. When done, remove chicken strips from pan and cool on paper towels.

Serve over a bed of mixed greens with Lemon Vinaigrette or your favorite dressing.

Serves 2

Nutritional Breakdown Per Serving: 340 Calories; (23% from Fat); 9g Fat, 58g Protein; 6g Carbohydrate; 4g Dietary Fiber; 237mg Cholesterol; 181mg Sodium.

1 tablespoon healthy, low-carb sweetener or equivalent

2 tablespoons finely minced red onion

1/2 teaspoon lemon zest

1/4 teaspoon sea salt or Celtic salt

1/4 cup extra virgin olive oil or virgin coconut oil (melted if solid)

In a small bowl, whisk together all the dressing ingredients except the oil. Slowly drizzle in the oil, holding it several inches above the bowl and pouring in a thin, steady stream, while whisking vigorously until the mixture thickens.

Makes about 6 ounces(4 servings)

Nutritional Breakdown Per Serving: 13 Calories; (15.9% from Fat); 2g Fat, trace g Protein; 3g Carbohydrate; trace g Dietary Fiber; 0 mg Cholesterol; 6 mg Sodium.

Hamburgers without buns are the low-carb craze these days. Here’s a variation you may not have thought about. Using a large lettuce leaf for each hamburger patty, spread a lettuce leaf out on each plate. Top the lettuce with sliced sweet onion (Vidalia onion is particularly sweet, but purple onion is nice, too), a slice of tomato, and some mustard of your choice. If necessary, use a second leaf of lettuce to wrap the hamburger up, held in place with a toothpick or two, so that you can eat it as finger food. (Be careful not to bite into the toothpick when you start eating.) If not having it as finger food, omit the toothpicks, place it on a plate and just eat it with a fork and knife!

1 pound ground beef or buffalo

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon dried marjoram or 1 tablespoon fresh marjoram

1/2 teaspoon paprika

1/2 teaspoon turmeric

1/2 teaspoon sea salt or Celtic salt

1/4 teaspoon black pepper

1 teaspoon finely minced fresh garlic

2 free-range eggs

3 tablespoons virgin coconut oil

1/2 head lettuce ( Boston , Romaine, Bib, etc.)

1 sweet Vidalia onion or red onion

1 tomato

Mustard to taste

1. Put the meat in a bowl; add the spices and garlic (Do not use garlic powder, it doesn’t give the right flavor) and eggs.

2. Mix everything together well and form patties the size you wish.

3. Place them in a pan in which the coconut oil has been melting (there should be a slight sizzle as you drop the patties in).

4. Fry them slowly on both sides to make sure the meat is cooked completely through. Test one piece by breaking it open. There should be nothing pink inside. Lift the patties out and put them on paper towels to absorb any excess fat. Variation: If you are an aficionado of lamb or turkey, there is no reason why you can’t make this dish with either of them.

Serves 4

Nutritional Breakdown Per Serving: 396 Cal (61% from Fat,); 27 g Fat , 29 g Protein; 10 g Carbohydrate; 3 g Fiber; 84 mg Calcium; 5 mg Iron; 192 mg Cholesterol; 118 mg Sodium.

1 13.5 ounce can coconut milk (divide in two parts)

1 tablespoon Coconut Cream Concentrate (optional)

1 large Spanish onion, diced

1/4 teaspoon turmeric powder

1/4 teaspoon coriander powder

1 teaspoon sea salt or Celtic salt

1 teaspoon fresh ginger root, finely diced

1 teaspoon fresh garlic, finely diced

1 stalk fresh lemon grass or lemon balm *

3-4 fresh lime leaves *

3 skinless chicken breasts, cut in chunks

1 fennel bulb, finely sliced

1. Use 1/2 of the coconut milk or enough to cover the bottom of the pan, add the coconut cream, as desired, and onion and cook for 3 minutes.

2. Add the spices, including the lemon grass and lime leaves and cook for another minute or two.

3. Now add the chicken and the remainder of the coconut milk, cover well, and cook for about 20 minutes. Start out at high heat, then lower to medium-low heat or a “comfortable bubble.”

4. Add the sliced fennel bulb, cover again and cook for another five minutes. The fennel should still be a little “al dente,” or chewy, not totally soft. *Lemon grass and lime leaves can be found in Asian specialty stores (is there a Chinatown in your city?). However, if you can’t find any, cut some strips of a fresh lime peel and finely chop (lime zest). Most stores have dried lemongrass. It won’t be the same, but will be close. What you really want to get is the combination of the delicate sourness of lime leaves and lemon grass and the mellowness of coconut milk. Fresh lemon balm, an herb that’s often locally grown, has almost the same flavor as lemon grass. Cut lemon grass in half to fit the pot, and remove it before serving.

Serves 4

Nutritional Breakdown Per Serving: 395 Cal; (59% from Fat); 27 g Fat; 19 g Protein; 23 g Carbohydrate; 6 g Fiber; 102 mg Calcium; 6 mg Iron; 33 mg Cholesterol; 122 mg

1 tablespoon virgin coconut oil, as needed

1 tablespoon whole wheat pastry flour, as needed

3 egg whites

1 teaspoon vanilla

1 teaspoon stevia or other healthy low-carb sweetener, or less to taste

1/2 cup dry unsweetened finely shredded coconut

1/3 cup whole wheat pastry flour

1/2 teaspoon baking soda

1 teaspoon lemon juice

2 tablespoons pure maple syrup

Preheat the oven to 300 degrees F. Grease a cookie sheet with 1 tablespoon coconut oil and sprinkle it with 1 tablespoon flour. Beat the egg whites until they are stiff enough to stand in peaks. Beat in the vanilla and the stevia. In a separate bowl, combine the coconut, (1/3 cup) flour, and baking soda. Mix well, and then add the lemon juice and the maple syrup. Mix again.

Carefully fold the egg whites into the coconut mixture and drop it by the spoonful onto the prepared cookie sheet. Bake at 300 degrees F. for about 20-25 minutes or until golden, then turn off the oven, remove the cookies from the cookie sheet and transfer them to a baker’s rack (or the racks of the oven) and let them set in the warm oven for another 20 minutes.

Makes about 18 cookies

Nutritional Breakdown per cookie: Calories 31, (12% from Fat) 2 g. Fat, 1 g Protein, 4 g Carbohydrates, trace Dietary Fiber, 0 mg. Cholesterol 80 mg. Sodium.