In case you thought Italian food was off the table — think again. What makes it a perfect fit with KetoFLEX 12/3 is the abundance of fresh herbs, colorful vegetables, and our beloved high polyphenol extra virgin olive oil combined with simple preparation methods. This month’s selection of recipes Eggplant Parmesan (see below), Spaghetti Squash, Arugula & Roasted Fennel Salad, and Italian Pine Nut Dressing, are available to members of our PreCODE and ReCODE programs. These recipes will bring family and friends together, creating moments to be savored.

Eggplant Parmesan


This Mediterranean favorite is pure Italian comfort food. Chocked full of brain healthy micronutrients, the crispy eggplant medallions melt in your mouth with creamy deliciousness while the tangy sauce brings a nice balance to this dish. 

Yield: Six servings

Tips: Choose eggplants that are firm and shiny without bruised areas. Eggplants brown quickly after cutting so you will want to wait until you are ready to cook them before cutting.

If you choose to leave the peel on the eggplant you will get an extra brain boost from the powerful anthocyanin, nasunin, which has been shown to be a potent free radical scavenger that has protective activity against lipid peroxidation.


Egg Dip
● Two pastured eggs
● 3 Tbsp non-dairy milk

Eggplant Coating
● ½ cup tigernut flour (You can substitute cassava flour.)
● 1 tbsp fresh thyme, minced
● 1 tbsp fresh  rosemary, minced
● 1 tbsp fresh oregano, minced
● ½ tsp garlic powder
● 1 tsp sea salt

Main Recipe
● 2 small eggplants (approximately 1 lb. each)
● 1 jar (23.5 oz) Primal Kitchen dairy-free Vodka sauce or your favorite USDA organic, sugar-free marinara sauce.
● 6 tbsp extra virgin olive oil (EVOO)
● 1/4 cup avocado oil for pan frying eggplant medallions.
● 1/3 cup of Parmigiano-Reggiano from Italy (always A2) or Manchego, finely grated, plus extra for topping. (You can substitute with nutritional yeast.)


1. Whisk together the eggs and milk in a bowl large enough to dip your eggplant medallions.
2. Mix the eggplant coating ingredients in a similar sized bowl.
3. Pour 2 1/4 cups of your sauce into a pot and put it on low heat. (Freeze your extra sauce for another meal.)
4. To peel or not to peel your eggplant is up to you. The recipe works either way.
5. Slice your eggplants into 3/4 to 1-inch medallions.
6. One at a time, dip each medallion into the egg mixture and then the flour coating mixture and set aside.
7. Place your largest frying pan on the stove and preheat the pan to medium to medium-low heat.
8. Add 1/4 cup or more of avocado oil to the pan once it has pre-heated. You will want 1/8 to 1/4 inch of oil covering the bottom of the pan.
9. Place the eggplant medallions into the pre-heated pan and cook until golden brown on each side (approximately 4-5 minutes each side). You may need to do several batches depending on the size of your pan. Place the cooked eggplant in a warm oven to keep it warm while you continue cooking the remaining eggplant.
10. Just before serving add 6 tbsp of EVOO to your sauce and stir.
11. Plate your eggplant and spoon approximately 6 tbsp of sauce over each serving.
12. Garnish with 1 tbsp of grated Parmigiano-Reggiano, Manchego or nutritional yeast.


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